Classifying fruits and vegetables according to their color in your diet is an interesting and rational way to supplement essential nutrients for your body. Each color group represents distinct nutrients and antioxidants that protect the body from harmful environmental factors and support bodily functions.
Red Group:
Fruits and vegetables with red color often contain high levels of lycopene and anthocyanins, potent antioxidants that protect cells from free radical damage. For example, tomatoes, strawberries, raspberries, pomegranates, and watermelons are rich sources of these antioxidants. Lycopene has been extensively studied for its association with cardiovascular health and its potential to reduce the risk of chronic diseases.
Orange and Yellow Group:
Fruits and vegetables with orange and yellow hues are rich in beta-carotene, a form of vitamin A, and are also abundant in vitamin C. These nutrients enhance the immune system, protect the body against bacteria and viruses, and support eye and skin health. Some common fruits and vegetables in this group are carrots, pumpkins, oranges, bananas, papayas, and mangoes. However, it should be noted that eating a lot of these colorful vegetables can cause symptoms in the mucous membranes of the eyes or the skin of the palms and soles of the feet, which are pale yellow. The cause is due to excess beta-carotene compared to the need for use, which is stored under the skin for use gradually. This is not harmful and can be resolved by reducing consumption temporarily and diversifying your intake with other colors.
Green Group:
Fruits and vegetables with green color are rich in lutein and zeaxanthin, which contribute to maintaining healthy eyesight. They also provide protection against infections and support liver function. Examples of green-colored foods include spinach, broccoli, green cabbage, kiwi, apples, green beans, and peas.
Blue and Purple Group:
Fruits and vegetables with blue and purple shades are rich in anthocyanins. Consequently, these powerful antioxidants can reduce the risk of heart disease and protect cells from damage. This group includes purple cabbage, eggplants, grapes, and blueberries…
White and Brown Group:
White and brown vegetables are often not as vibrant in color as other colored vegetables. But they are still an ideal choice for you. They are often high in anti-bacterial and anti-inflammatory substances, which support the immune system and help the body fight disease. For example: onions, garlic, mushrooms, white radishes and ripe bananas are some of the vegetables in this group.
Nature has blessed us with a diverse array of colors in fruits and vegetables. Therefore, incorporating a variety of colors into your daily diet ensures your body receives a full spectrum of essential nutrients and promotes overall well-being. Choose a diverse range of fruits and vegetables and maintain a balanced and sensible diet. Engage in regular physical activity to sustain a healthy lifestyle.
