Health Benefits Of Eating Multi Colored Fruits & Vegetables
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Transcript of Health Benefits Of Eating Multi Colored Fruits & Vegetables
Health Benefits Of Multi Colored
Fruits & Vegetables
Red Fruits & Vegetables
Lycopene or Anthocyanins are the red color causing pigments.
Lycopene may help reduce the risk of several types of cancer especially prostate cancer.
Anthocyanins are the powerful antioxidants which protect cells from damage. also keep our hearts healthy too.
Examples are Red Apples, Beets, Cherries, Cranberries, Red Grapes, Pomegranates, Raspberries, Rhubarb, Strawberries, Tomatoes, Watermelon, etc.
Orange/Yellow Fruits & Vegetables
Carotenoids are the orange/yellow color causing pigments.
Beta-carotene in sweet potatoes, pumpkins and carrots is converted to Vitamin A, which helps to maintain mucous membranes and eyes are healthy.
Carotenoid rich foods can reduce the risk of cancer, heart disease and can improve immune system.
Citrus fruits like oranges are an excellent source of Vitamin C & Folate that reduce the risk of birth defects.
Examples are Apricots, Butternut squash, Cantaloupe, Grapefruit, Lemons, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapple, Pumpkin, Sweet corn, Sweet potatoes, Tangerines, etc.
Green Fruits & Vegetables
Chlorophyll is the green color causing pigment.
Green fruits & vegetables keep eyes healthy.
Cruciferous vegetables like broccoli, cauliflower, cabbage fight against some types of cancer.
Examples are Green Apples, Artichokes, Asparagus, Avocados, Broccoli, Brussels sprouts, Green cabbage, Cucumbers, Green grapes, Kiwi, Lettuce, Peas, Spinach, Zucchini, etc.
Blue/Purple Fruits & Vegetables
Anthocyanins, the powerful antioxidants are the blue/purple color causing pigment.
Blue/purple colored fruits & vegetables may help to reduce the risk of cancer, stroke and heart disease.
Examples are Blackberries, Blueberries, Eggplant, Figs, Juneberries, Plums, Prunes, Purple Grapes, Raisins, etc.
ruits & Vegetables
Anthoxanthins, are the white color causing pigments.
White colored fruits & vegetables contain Allicin, which may help lower cholesterol and blood pressure. Also may help to reduce the risk of stomach cancer & heart disease.
Bananas & potatoes are the rich source of potassium.
Examples are Bananas, Cauliflower, Garlic, Ginger, Jicama, Mushrooms, Onions, Parsnips, Potatoes, Turnips, etc.
How to Preserve Nutrients in Fruits & Vegetables?
Limit peeling to preserve fiber content.
Steam, broil, microwave or cook in small amount of water.
Avoid boiling. Prolonged exposure to water and heat can break down chemicals unstable to high temperatures.
Serve foods promptly. The longer they stand, the more nutrients are lost.