What are the benefits of purple and blue vegetables, fruits and berries? The benefits of vegetables and fruits of different colors

The variety of colors of vegetables and fruits not only pleases the eye, but is also important for our health.
They can tell you a lot about their beneficial properties. Each color performs its own special function in our body. What do the colors of fruits and vegetables mean for health? Read here.

Is the color of fruits and vegetables important?

Yes, availability natural dyes in vegetables and fruits is extremely important. Doctors and nutritionists proved many years ago that each color has its own special properties, which affect the human body differently and conditionally divided vegetables and fruits into five main color groups.

Yellow and orange vegetables and fruits

Yellow pepper, lemon, carrot, pumpkin, orange, papaya, etc. They all contain a large number of beta-carotene, which is known to be the best preventive agent against cancer and also improves our immunity. Beta-carotene is also a beauty product. Eat more yellow and orange fruits and vegetables if you want smooth and smooth skin. beautiful skin, thick and healthy hair, strong nails and an elastic body.

This group of fruits and vegetables is also very important for the health of our eyes - it helps maintain sharp vision for many years.

Green vegetables and fruits

Spinach, Brussels sprouts, salad, broccoli, kiwi, green onions, leek, zucchini, cucumber. The natural pigment they contain - chlorophyll - is often called the “living blood” of plants, and its main molecule is almost identical in structure to the hemoglobin molecule. The value of fruits and vegetables rich in chlorophyll is that they cleanse digestive tract and the human excretory system, that is, they cleanse the blood and lymphatic fluid, and also promote weight loss. As is known, the purified one better absorbs all the substances necessary for life, making its owner full of strength and energy.

Red fruits and vegetables

Tomatoes, beets, red peppers, cherries, pomegranates, sweet cherries, radishes, strawberries, watermelon. All of them contain lycopene, which has a beneficial effect on the heart: it strengthens it and improves the functioning of the entire cardiovascular system. Lycopene is a powerful antioxidant that lowers cholesterol and has proven anti-cancer effects. Red fruits and vegetables are rich in potassium, which is also known as a friend of the human heart - it regulates its rhythm and blood pressure.

White fruits and vegetables

Chinese cabbage, cauliflower, chicory, garlic, onion. They are also called enemies of infection. This group of vegetables is rich in flavonoids (antioxidants) and allicin, which has antibacterial properties. White vegetables, especially those with characteristic odor, can rightfully be called “ natural antibiotics" They strengthen the immune system and have an anti-inflammatory effect. Flavonoids also act as an antispasmodic and diuretic. White plants also contain sulfur, which helps lower the level of “bad” cholesterol in the blood.

Purple (blue) fruits and vegetables

Blueberry, dark grapes, eggplants, plums, black currants, chokeberries, dark red cranberries. They will help us live to a ripe old age because they contain powerful antioxidants, including anthocyanins. Anthocyanins slow down the aging process, protect us from infections, and also help prevent inflammation of the digestive system and urinary tract. For chronic diseases Bladder The best preventive and therapeutic agent is cranberry.

Each color group has an important meaning

Fruits and vegetables play a big role in preventing our health. And each color is important in its own way, and top scores they bring together, not separately. Therefore, to be healthy and enjoy beauty, we must eat fruits and vegetables from each color group every day.

Whether you are looking to lose weight or gain... muscle mass, your diet should include plenty of fruits and vegetables. Diet, rich in fruits and vegetables - the best remedy to prevent almost all chronic diseases.

The World Health Organization (WHO) and almost all major health organizations encourage including plenty of vegetables and fruits in your diet. Initially, it was believed that the benefits of vegetables and fruits lay in their vitamin and mineral composition, but over time, more and more attention is being paid to research into protective phytochemicals. Literally tens of thousands of these small compounds are included in vegetables and fruits, due to which antioxidant, anti-inflammatory, antibacterial and immunostimulating properties are realized.

WHAT ARE PHYTOCHEMICAL COMPOUNDS?

These compounds provide protection to plants, and when you include vegetables and fruits in your diet, they can also protect your body. Color is an important aspect of these versatile phytochemicals, as many are concentrated in the leaves and peel. Their bright colors attract insects and birds for pollination and seed dispersal, which is part of the plant's survival instinct.

Our bodies require balance and variety, so the more phytochemicals you have in your diet, the better and more effective your body's defenses will be. It is especially important to activate the body’s protective functions during periods of intense physical activity. Therefore, any manifestations physical activity unthinkable without the support of natural products.

ORANGE FRUITS AND VEGETABLES:

Rich in phytochemicals called carotenoids. A number of studies link high levels of carotenoids in the blood to normal arterial function, which reduces the risk of cardiovascular disease.

Best options: apricots, melon, mango, nectarines, oranges, papaya, peaches, tangerines, zucchini, carrots, pumpkin.

RED FRUITS AND VEGETABLES:

Best options: red apples, blood oranges, cherries, cranberries, red grapes, pink grapefruit, red pears, pomegranate, raspberries, strawberries, watermelon, beets, red peppers, red cabbage, radishes, red onions, red potatoes, rhubarb, tomatoes.

YELLOW FRUITS AND VEGETABLES :

Rich in antioxidants, vitamin C, beta-carotene and bioflavonoids, which reduce the risk of cancer and improve heart health, vision and immunity. Beta-carotene acts as an antioxidant, neutralizing damage caused by free radicals.

Best options: Lemons, yellow pears, pineapples, yellow pepper, corn, yellow tomatoes, yellow apples, turnip.

GREEN FRUITS AND VEGETABLES :

Lutein and zeaxanthin are by far the most researched phytochemicals in this group. They protect us from ultraviolet radiation, support visual function, protect the eyes from light-induced oxidative damage, and play an important role in preventing age-related macular degeneration.

Best options: lettuce, zucchini, green bean, Green pepper, avocado, green apples, kiwi, lime, pear, artichokes, asparagus, peas, broccoli, cabbage, celery, cucumbers.

WHITE FRUITS AND VEGETABLES :

Allicin and quercetin significantly reduce the risk of heart disease and cancer. They may also help maintain healthy blood cholesterol levels and help control blood pressure. Quercetin inhibits the release of histamine, improves lung function and reduces the risk of certain respiratory diseases.

Best options: bananas, dates, peaches, cauliflower, onions, garlic, ginger, Jerusalem artichoke, leeks, mushrooms, parsnips, potatoes, shallots.

BLUE, BLUE AND VIOLET FRUITS AND VEGETABLES :

Very rich in flavonoids, which protect plants from damage and perform the same function in human body. Foods with blue or purple tinges may block certain enzymes that cause inflammation.

Best options: blackberries, blueberries, black currants, figs, purple grapes, plums, prunes, raisins, broccoli, eggplant.

For health and wellness a person needs to eat at least 500 grams of vegetables and fruits per day. In this article we will look at how the color of vegetables and fruits affects our health.

Red fruits and vegetables

They have great health benefits, including preventing cardiovascular disease and reducing the risk of cancer. The color red is associated with strength, health and passion. Vegetables and fruits from the red group are rich in iron and potassium. They also contain phytochemicals such as lycopene and anthocyanins, which help the body fight many diseases. These phytochemicals have exceptional anti-aging and cancer protection properties. Red fruits and vegetables are good for the immune system and can help when a person is weak, anemic and vulnerable to viruses.

The red color of these fruits and vegetables comes from the lycopene content they contain. Lycopene is an antioxidant that neutralizes free radicals in the body. It is known to help memory and reduce the risk of certain types of cancer. Examples of fruits and vegetables that are rich in lycopene: tomatoes, watermelon, pink grapefruit. Lycopene becomes even stronger when cooked. Products with high content lycopene are: tomato soup, tomato sauce, tomato paste, spaghetti sauce, etc.

Orange and yellow fruits and vegetables

They are full of carotene, contain vitamin C and many other nutrients that have a role in protecting nervous systems s, for eye health and for the prevention of cardiovascular diseases. Beta-carotene, which is converted into vitamin A in the body, plays an important role in maintaining healthy skin as well as strengthening the immune system. Together with magnesium and calcium, it helps build strong bones.

Citrus fruits, which are primarily orange or yellow in color, also contain various phytochemicals that may help protect against cancer. Some of them act as antioxidants and can actually prevent carcinogens from entering your body.

Green fruits and vegetables

Green fruits and vegetables are rich in fiber, folic acid, lutein, calcium, beta-carotene and vitamin C. Lutein, a natural antioxidant found in green vegetables and fruits, helps maintain eye health and reduce the risk of developing age-related macular degeneration. In addition, green leafy vegetables contain folic acid, which is very important for pregnant women as it reduces the risk of congenital diseases in the child. The essential nutrients found in green vegetables and fruits protect against cancer and reduce high levels of bad cholesterol, regulate digestion and improve the functioning of the immune system.

Blue fruits and vegetables

Besides looking great, blue fruits and vegetables are some of the most healthy foods that you can eat. Blue fruits and vegetables contain high levels of anthocyanins, powerful antioxidants that prevent many diseases. Anthocyanins protect cells from oxidative damage and prevent cardiovascular diseases, stroke and cancer. These fruits and vegetables are very important for memory and healthy aging. And the best part is that blue and purple fruits and vegetables are available all year round!

White fruits and vegetables

Despite the lack of color, white fruits and vegetables have no less impact on health than their relatives. In fact, some nutrients are not found in their fruits and vegetables. White fruits and vegetables contain a substance called allicin, which is known to reduce bad cholesterol and high blood pressure. They are also very good for strengthening the immune system. Nutrients what these fruits and vegetables contain stimulate B and T cells, the main regulators of immune defense. They also reduce the risk of colon, prostate and breast cancer.

Dutch researchers found that consuming white fruits and vegetables was associated with a lower risk of stroke than consuming other types of fruits and vegetables. Consuming 25 grams of white fruits and vegetables per day can reduce the risk of stroke by up to 9%. Apples and pears are the most commonly consumed white fruits, according to research
Study author Linda Ude Grape of Wageningen University, the Netherlands, shared the view that the risk of stroke is 52% lower in people who consume high amounts of white fruits and vegetables, compared with people with low consumption of these foods. The author acknowledges that her statement does not mean that people should stop consuming other non-white fruits and vegetables. Other fruit and vegetable groups may protect against other chronic diseases. She points out that, according to current research, higher consumption of fruits and vegetables reduces the risk of stroke. Her research is based on data collected from the Dutch National Institute of Public Health and the Environment. For this purpose, more than 20,000 people aged 20 to 65 years were studied over a period of 10 years.

The study found that the only group that saw a significant reduction in stroke risk was the group that consumed the most white fruits and vegetables. Linda argues that consumption dietary fiber and flavonoids, plays a role in limiting the risk of stroke. According to most researchers, it is not just white fruits and vegetables, but fruits and vegetables in general that significantly improve people's health and protect against the development of many diseases.

Green vegetables are often recommended by health professionals as invaluable sources useful microelements. At the same time, white vegetables such as turnips and cauliflower are ignored. That's why scientists from Purdue University in Indiana decided to shed a little more light on the benefits of these delicious products from nature.

White vegetables like radishes, mushrooms, onions, cauliflower and potatoes are good source fiber, potassium and magnesium. Fiber increases the feeling of fullness after eating and, in addition, improves the functioning of the digestive system. Potassium is important for muscles and the cardiovascular system. Magnesium helps with depression and low mood and also promotes heart health.

However, these are far from the only benefits of white vegetables. Most of them contain moderate doses of vitamin C, making them powerful antioxidants that strengthen the immune system, prevent cell aging and fight heart tumors. Moreover, many white vegetables contain starch, which promotes the activity of the digestive system and reduces the risk of developing colon cancer and high level cholesterol.

The color of any product directly depends on its chemical composition, which means that by the color of a fruit or vegetable one can judge its beneficial qualities for humans.

The main rule of nutrition should be that all the phytonutrients necessary for health are present in your diet every day. This is the name given to natural nutritional elements found in vegetables, plants, fruits, herbs, and berries. For example, tomatoes contain large amounts of lycopene, a unique antioxidant, grapes contain resveratrol, and green spinach- lutein. We vitally need all these substances. Scientists have also proven that different nutritional elements can give fruits and vegetables a certain color. And to provide the body with a full spectrum of beneficial phytonutrients, you need to eat every day herbal products different colors.

Fruit color: yellow and orange

Pineapples, oranges, yellow, tangerines, pumpkin, corn, sweet yellow peppers, carrots, peaches, passion fruit, mangoes, papaya, apricots and other gifts of nature in shades of bright sun contain, first of all, a large amount of beta and alpha carotene, hesperidin , beta-cryptoxanthin, and quercetin - phytonutrients that strengthen cardiovascular and immune system, help vision, are responsible for the development and growth of the body (they are especially useful in childhood!). Provides protection to all cells of the body. These substances are also responsible for good hydration and skin condition. And if you try to drink enough water every day and use a moisturizer, but your skin still remains dry and dehydrated, be sure to analyze whether there is a sufficient amount of orange and yellow vegetables on your table and what kind of fruits you eat.

Fruit color - red

Strawberries, radishes, red apples, raspberries, sweet red peppers, pomegranates, watermelons, and other red-colored fruits, vegetables, and berries are very rich in proanthocyanidins, beta-carotene, anthocyanidins, as well as ellagic acid and lycopene - powerful antioxidants. These valuable substances maintain a healthy prostate, vascular and immune systems and are responsible for the healthy state of DNA cells. In addition to these qualities, scientists say: exposure to lycopene reduces harmful effects on the body of ultraviolet rays, so if you like to sunbathe, first of all make sure that your menu includes sufficient quantity red vegetables, berries and the same red fruits. Pictures depicting these fruits can be seen on many sites on the Internet.

Fruit color - blue, purple, violet

The bright colors of blueberries, blackberries, red grapes, black currants, figs, eggplants and other blue-purple fruits and vegetables come from quercetin, resveratrol, ellagic acid and other types of anthocyanidins and procyanidins. These phytoelements, which are beneficial to health, are powerful antioxidants that protect your body's cells from the destructive effects of free radicals, they have a positive effect on heart health and the quality of vision, help the functioning of brain cells, and help maintain youthful and beautiful skin.

Fruit color - green

There are many green fruits and vegetables. Bell pepper, apples, pears, spinach, sorrel, Brussels sprouts, peas, many types of greens, zucchini, leaf salad and broccoli - it’s easy to choose from all this variety the gifts of nature that will suit your taste! Painted in green color Plant foods boast phytonutrients such as isothiocyanate, beta-carotene, lutein, epigallocatechin, and zeaxanthin gallate. Know them positive influence on vision, strengthening bones and teeth. They are able to ensure lung health. In addition, these beneficial phytoelements manage to improve the functioning of the body at the cellular level, promoting the growth of new cells and protecting us from premature aging!

The article will present the benefits colorful vegetables and fruits.

It is known that vegetables and fruits are very healthy. They have a lot of fiber, vitamins and microelements. But few people know that the color of fruits affects their composition.

Vegetables and fruits contain phytonutrients. These are substances that give a certain color to fruits
Scientists have found that between certain phytonutrients and beneficial properties there is a connection. Each of them has a number of useful properties
Nutritionists around the world advise eating as many fruits of different colors as possible. This is the basis of good nutrition

Products: vegetables and fruits in red and pink colors

Red vegetables and fruits are a storehouse of antioxidants. And they are known to be able to prevent the development of cancer cells. They also slow down the aging process
Tomato is a vegetable that is included tightly in the diet modern man. Scientists advise eating tomatoes or tomato juice daily. This excellent prevention cancer. They also contain a lot of magnesium and vitamin C.
Pomegranate has been known since ancient times as a means to improve blood quality. It can increase hemoglobin. Also, pomegranate lowers the amount of cholesterol in the blood. This fruit is rich in vitamin C and iron. Both pomegranate fruits and Fresh Juice from this fruit
Red beets, like other red fruits, have a positive effect on human blood. It improves digestion as it is rich in fiber and promotes the production of enzymes. Beets contain vitamins C, group B, iodine and iron. You can use it to make salads or drink juice. Even boiled beets retain their beneficial properties
Berries such as strawberries, raspberries and red currants. They have a lot of fruit acids, which activate digestion and improve appetite. They have many vitamins and minerals. Due to their high liquid content, they are low in calories. Berries are best used in fresh, make fruit drinks or smoothies
Chilli. Thanks to its pungency, it improves digestion and prevents obesity. Chili peppers trigger the production of the happiness hormone, just like chocolate or bananas. To avoid irritating the digestive tract, it is necessary to consume it in moderation

Products: orange vegetables and fruits - vitamins and beneficial properties

Apricot. This fruit is rich in beta-carotene, which, when interacting with other substances, turns into vitamin A. Therefore, apricots are recommended to be consumed with dairy products, such as cottage cheese or sour cream. The fruits also have a number of other useful substances: magnesium, potassium, iron, rich in vitamin C. Apricots are useful for digestive problems, they gently cleanse the intestines and have a mild laxative effect
Carrot. A vegetable that has been known for its benefits since childhood. Carrots contain a lot of beta-carotene. This substance itself is an antioxidant, binds free radicals and prevents the development of cancer cells. Carrots are best consumed fresh. Great option- salad of grated carrots, apples and sour cream
Persimmon. This exotic fruit fell into the latitude niches from Asia. Persimmon is rich in vitamins and microelements. It is ahead of many other fruits in terms of zinc, copper, and magnesium content. Also, it contains a lot of iron, potassium and calcium. Persimmon - sweet fruit, it is not recommended for use if you have diabetes
Pumpkin. Both the pulp and the seeds are useful in this fruit. Pumpkin pulp contains vitamins E, B1 and B2, zinc, iron, fluorine and magnesium. Like other orange vegetables, it is rich in beta-carotene. Pumpkin seeds have a high nutritional value, contain healthy vegetable fats

Products: white vegetables and fruits - vitamins and beneficial properties

Cauliflower. This vegetable is undeservedly little popular in our latitudes. And all due to the fact that this is a heat-loving plant. Cauliflower is superior in many substances to white cabbage. It contains more vitamin C, PP, A and group B. This vegetable has a lot vegetable protein and fiber. Cauliflower prevents digestive tract diseases
Horseradish. This root vegetable has been known to people since ancient times. Thanks to his pungent taste And pleasant aroma, this plant is included in the cuisines of many peoples of the world. Horseradish has antiseptic properties, so it is also used in medicine. The root vegetable contains many vitamins (C, group B) and microelements (zinc, fluorine, calcium). However, those who have kidney disease are not recommended to consume horseradish.
Onion. A vegetable rich in phytoncides and having a powerful antibacterial effect. Onion essential oils kill pathogens. It is useful for colds and inflammatory processes. Due to its properties, onions are also used in traditional medicine recipes.

Products: yellow vegetables and fruits

Banana. Both adults and children love sweet and aromatic bananas. Banana is one of the few fruits that can trigger the production of happiness hormones. It is the leader in potassium content. Also contains magnesium, iron and vitamins. Banana is quite high in calories. Therefore, overweight people should use it with caution.
Pepper. Rich in fiber, which makes it great for digestion. Peppers come in different colors and you can combine them in your diet. It contains: vitamins P, PP, C, group B. The combination of vitamins C and P has a positive effect on cardiovascular system, strengthens the walls of blood vessels
Lemon. This fruit is an excellent antiseptic, thanks to essential oils and fruit acids. It contains vitamins C, groups B, A, and R. Lemon is widely used for inflammatory processes in the body: colds, sore throat, inflammatory processes in the mouth. It improves digestion and speeds up metabolism. Essential oil Lemon relieves headaches well
Mango. Exotic fruit with delicate pulp grows in Asia, and entered the niche country relatively recently. Mango has essential amino acids contains vitamins and microelements. It contains a lot of fructose and sucrose. It is beneficial for digestion, immune and nervous systems. Mango has high nutritional value

Products: green vegetables and fruits - vitamins and beneficial properties

Apples. There are different varieties, but specifically in green apples greatest number gland. In addition to iron, they contain magnesium, calcium and fluorine. Lots of vitamins, especially C and group B. Apple seeds contain iodine. Scientists claim that the seeds of 1 apple contain daily norm of this substance
Cucumbers. A vegetable that is 90% water. It perfectly cleanses the body, removes toxins and waste. Cucumbers have no calories, so they can be eaten in almost unlimited quantities. They contain a substance such as silver. Also, other microelements and vitamins
Broccoli. This vegetable belongs to the cabbage family. The benefits of broccoli are known to everyone. It has a lot of protein, which is not typical for other vegetables. Fiber and enzymes improve digestion. It contains many vitamins and microelements. Especially: Vitamin C, magnesium, potassium, iron and zinc
Avocado. This fruit is a champion in many categories. For example, this is the most high-calorie fruit, it contains more than 200 kcal per 100 g. This is because it contains a lot of fatty acids that are beneficial for the human body. Avocados contain a lot of vitamin E and B. This fruit normalizes blood pressure, improves heart function, and removes cholesterol from blood vessels.
Grape. Useful thanks to vitamins B, C, A, magnesium, selenium, fluorine and iron. Both the pulp of the berries and the seeds are useful. Grape seeds contain healthy fatty acids. Grapes are rich in antioxidants. These are quite high-calorie berries that should be consumed in moderation.

Products: blue and purple vegetables and fruits

Eggplant. Few people know that in fact, eggplant is not a vegetable, but a berry. This fruit came to us from Asian countries. The color of its peel depends on the degree of ripeness. The most delicious and healthy are the fruits of dark of blue color. They have few seeds, and the flesh is smooth white. Eggplants are healthy due to their fiber content, vitamins C, B1 and B6, magnesium and zinc
Blueberry. This berry is known in cooking and folk medicine. Because of the antioxidants it contains, this berry is called “rejuvenating.” Blueberries contain a lot of vitamins C, A, group B, P. They are rich in iron, magnesium and calcium, organic acids and fructose. Blueberries are good for digestion, they improve vision and kidney function.
Red cabbage. This is the closest relative white cabbage. But this fruit is distinguished not only by its rich purple color, but also by a number of properties. IN red cabbage a lot of vitamins A, E, H, P, microelements (zinc, selenium, iodine and iron). Red cabbage phytoncides have a detrimental effect on tubercle bacilli
Figs Figs contain a lot of protein, fats and sugars. This fruit is rich in potassium. It strengthens blood vessels and improves blood composition. Figs are good for digestion, liver and spleen function