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4Colors fruits and vegetables - what color how useful according to scientists
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses the various natural colors of products and their effects on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Various pigments and features of their influence on a person are indicated and considered, the scientific basis of nutrition with their use is considered.
Keywords: food color, healthy foods, dangerous foods
Colored nutrition based on vegetables, fruits and berries is an easy way to color your diet and get a complete set of vitamins and minerals for your body. Although the advice to "eat the rainbow" is addressed to children, adults should also heed it and take care of a varied diet. Natural pigments are good for the skin, protect against memory loss, reduce the risk of cancer and cardiovascular disease. We offer to fill your diet with them and change eating habits with the help of our guide.
The relationship between the color of vegetables, fruits and their properties
The American Cancer Society recommends eating 2.5 cups of fruits and vegetables, raw or cooked, daily. Some nutritionists recommend doubling this serving when eating 2,000 kcal per day. However, it is necessary to take into account not only the amount of healthy food, but also its color - the richer it is, the more nutrients and various antioxidants in the products that the body needs to protect against free radicals.
The hues of vegetables and fruits are associated with certain phytonutrients . Chemicals protect plants from microbes, insects, harmful sunlight and other threats, and bring invaluable benefits to the body. Therefore, try to cover a wide color palette - a rainbow in a plate protects against many diseases. And avoid refined foods, because in the bright peel the concentration of vitamins and minerals is much
higher than in the light pulp. [one]
What color is useful
1. Red: beetroot , tomato, red bell pepper, cranberry, cherry.
Lycopene is a red pigment with antioxidant properties. It is more easily absorbed by the body after heat treatment and protects the heart, lungs from diseases, lowers blood pressure and cholesterol levels. Strawberries and other red berries also contain anthocyanins, ellagic acid. [2, 3 4]
2. Orange: butternut squash, sweet potato, carrot, orange bell pepper, mango, nectarine, orange.
Orange vegetables and fruits are high in carotenoids such as alpha and beta carotene. The latter is converted in the body into vitamin A and helps to produce hormones, maintains eye health. There is little substance in citrus fruits , but there is a lot of vitamin C, and dried apricots (dried apricots) have a lot of fiber, iron, potassium and calcium. [5]
3. Yellow: swede, corn, nutmeg, persimmon, melon, lemon, papaya.
Carotenoids , including beta-carotene and beta- cryptoxanthin, give plant foods their yellow color and are also metabolic precursors of vitamin A. According to some studies, they reduce the risk of rheumatoid arthritis, some types of cancer. [6, 7 8]
4. Green: Asparagus, celery, broccoli, zucchini, Brussels sprouts, peas, leek, lettuce, cucumber, avocado, apple, lime, kiwi.
The pigment chlorophyll is responsible for the green color of vegetables and fruits, but other ingredients give them the main beneficial properties. Broccoli, Brussels sprouts, pakchoi are sources of sulforaphane , isocyanates , and indoles. Chemicals inhibit the action of carcinogens and block cancer. Kale, spinach and peas are rich in lutein and zeaxanthin, which prevent and slow down the progression of eye diseases. [9, 10]
5. White and beige: cauliflower, Jerusalem artichoke, celery, daikon, garlic , mushrooms, onion, banana, ginger.
Anthoxanthins not only provide a white or creamy color, but they also reduce the risk of cardiovascular disease and inflammation such as arthritis. However, researchers don't have enough evidence yet to recommend white fruits and vegetables over other richly colored foods. For example, potatoes are the most accessible and cheapest source of vitamin C and potassium in our diet, and they are also high in useless starchy carbohydrate. [eleven]
6. Blue and purple: eggplant, red cabbage, blackberry, blueberry, blackcurrant, blue grape, plum (prune).
The rich blue color of the products is due to the powerful antioxidants anthocyanins. They protect cells from damage, slow down their aging, block the formation of blood clots. [12]
How to Add More Color to Your Diet: Rainbow Nutrition Secrets
There is no evidence that color balance in the diet leads to nutrient balance in the body. USDA Nutrition advises to focus on three colors and try to eat as many of these vegetables and fruits as possible weekly:
• dark green - 1.5 to 2 cups per week;
• red and orange - 5.5 to 6 cups for most adults.
If you don't know how to introduce healthy foods into your diet without harm to health and make your plate more colorful, use the advice of nutritionists:
• gradually move to half your plate filled with colorful vegetables;
• when shopping, look at your basket and increase the number of flowers in it;
• if you feel hungry between meals, snack on raw chopped vegetables and fruits;
• Don't be afraid to use frozen food when fresh is not available.
• if possible, replace white potatoes in recipes with sweet potatoes;
• choose unusual varieties - red peking , purple broccoli, etc .;
• During cooking, replace part of the meat with colorful vegetables.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
You can find a few foods that you, your kids, and other family members enjoy and focus on eating them. This is the easiest way to get into a food routine. Choose All Colors and Flavors - Pure fruits and vegetables are low in fat and high in fiber. Most of them are low-calorie and, thanks to dietary fiber, do not cause an insulin surge.
If you find it difficult to develop a healthy diet for yourself, talk to a dietitian or nutritionist about it . A nutrition plan drawn up by an expert will protect against deficiencies in vitamins, minerals and many diseases in the future.
Literature
1. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770496/
2. Effect of Dietary and Supplemental Lycopene on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7666898/
3. Anthocyanins : A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7504512/
4. Ellagic acid prolongs the lifespan of Drosophila melanogaster, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7031466/
5. Relative contribution of a -carotene to postprandial vitamin A concentrations in healthy humans after carrot consumption, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5486200/
6. p -carotene in Obesity Research: Technical Considerations and Current Status of the Field, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521044/
7. The effect of p -carotene on the mortality of male smokers is modified by smoking and by vitamins C and E: evidence against a uniform effect of nutrient, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082716 /
8. Absorption, metabolism, and functions of p - cryptoxanthin, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892306/
9. Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432495/
10. Sulforaphane promotes C. elegans longevity and healthspan via DAF-16/DAF-2 insulin/IGF-1 signaling, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7880325/
11. Anthoxanthin Polyphenols Attenuate A p Oligomer-induced Neuronal Responses Associated with Alzheimer's Disease, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5239747/
12. Anthocyanin Pigments: Beyond Aesthetics, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7727665/
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The colors of fruits and vegetables - what color is useful according to scientists
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 10.12.2021
Abstract. The article discusses the various natural colors of products and their effects on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. Various pigments and features of their influence on a person are indicated and considered, the scientific basis of nutrition with their use is considered.
