Food is one of the keys to human beings. Both for the caloric needs it has, as well as for its well-being and beauty. That is why many specialists position it as one of the bases to achieve a healthy and healthy lifestyle. One of the main needs of the body, both to feel comfortable five pieces daily fruits crucial health and to have a health contribution in the form of vitamins and minerals, is the need to consume five pieces of fresh fruit and vegetables a day, at least.
That is why, many nutritionists, when they want to carry out diets to cleanse the body and make them work better, advocate a diet of, at most three days, based on fresh fruits and vegetables, although they can be accompanied by some meats lean or bluefish.
Although, unlike many think, not any fruit or vegetable works, or rather, they should have different colors, so that their benefits and nutrients are different, and complement each other, thus improving the quality of life of the persons. Therefore, it is advisable to know the benefits of fruits, and what each group contributes, according to their color, and for this reason, we have made you this quick list, so that, before making the weekly menus, you consult it, and so you know what nutrients are you providing to your body.
The first thing that must be clear is the percentage of vegetables and fruits of each color that must be consumed to have a perfect balance:
- 31% must belong to green fruits and vegetables, such as lettuce, asparagus, kiwi, or avocado, among others.
- The next highest figure, 22% of fruits and vegetables should be red, such as tomato, strawberry, cherry, or pepper.
- 21% must be yellow and orange, such as carrots, lemon, orange, melon, or banana.
- 14% of white vegetables, such as potatoes, garlic, or leeks.
- And lastly, 12% are blue or purple, such as beets, blueberries, plums, figs.
It is very important to know the properties of the different fruits, given by color, so we are going to break them down here:
It is the very usual color, both in vegetables and fruits. It is a good counterpoint for meat, and it is the healthiest we can find in nature. These products are a powerful antioxidant and contain a large amount of vitamins C and K, in addition to folic acid, magnesium, calcium, fiber, and potassium. The good thing is that you can consume both raw and cooked, although if you choose the latter method, it is best to take it steamed, in order to preserve the greatest number of its nutrients.
Within this group, there are many fresh foods too. Although in recent years the reds has been associated with love and passion, this has not yet been proven. What it does carry is a large amount of vitamin C, magnesium, and lycopene that increase the defenses of those who take them. Although it is normally consumed in summer, there are also fruits, such as strawberries that are grown in winter.
Almost all citrus is orange or yellow. These foods are recognized for their large amount of vitamin C, which helps us to strengthen the immune system. Yellows, in addition, have a large amount of folic acid, and therefore, help improve cardiovascular health.
Above all, what we find here are vegetables, rich in potassium, vitamin C and quercetin among others. So they are good at preventing some digestive diseases and some cancers.
Blue or Purple
Although it is not the most common color in fruits and vegetables, if we need a small contribution from them, to improve health and well-being. For example, they are very good to fight diseases of the urinary tract, or for people with diabetes or cholesterol.