Discover the Benefits of Fruits and Vegetables by their Colors

Fruits and vegetables have unique nutritional qualities: they are low in calories, contain a large amount of water, water-soluble vitamins such as vitamin C, folic acid, B vitamins, fat-soluble vitamins such as beta carotene, vitamin A, E and K, minerals where it stands out potassium, magnesium and fiber.

health benefits of fruits and vegetables

If you consume fresh fruits and vegetables every day you can prevent the development of cardiovascular diseases, digestive disorders, some types of cancer and neurodegenerative diseases, it also helps you to fight against overweight and obesity.

We have different ways of preparing them and introducing them into the daily menu, the important thing is to use the imagination so that its use is not monotonous. Regarding the fruits, they can be consumed naturally, preferably to avoid losing the fiber, in juice or juice preferably without straining, crushed, combined with yogurt, and even mixed with vegetables.

As for fresh vegetables you can consume them in salads, grilled, steamed, wok or in soup or cream of vegetables without straining. To avoid the destruction of the vitamins contained in the vegetables you must follow the following recommendations:

• Whenever possible, you should cook them in the oven, boiled or steamed with skin. 

• When it is necessary to cut them, you must do it in large pieces to get less quantity in contact   with the water.
• You must use as little water as possible and preferably use pots with a lid or airtight seal. 

• You must use adequate cooking time to avoid destruction of nutrients and changes in taste. 

• Whenever the vegetable allows it, you can add a few drops of lemon or vinegar, since the acid   medium protects the vitamins. 

When you go to plan the three servings of fruit and the two servings of vegetables a day on the menu, you should think about combining 5 colors between them, because with this you get all the vitamins and minerals that we must consume every day.

And if you're wondering what a serving of fruits and vegetables is, you should think that you should control the portions of fruits and vegetables rich in carbohydrates such as the smoke, carrot and beet. The fruit portion should be the unit (1 orange, 1 tangerine, 1 apple, 1 pear), if we use it in pieces it should be approximately one well or 150 grams, and 10 to 15 strawberries, grapes, gooseberries. In the case of the smoke, carrot and beet consume 120 to 150 grams. We can consume the rest of the vegetables in the desired amount.

COLOR	FRUITS & VEGETABLES	BENEFITS
Yellow & Orange	Yellow apples, melon, grapefruit, mango, orange, peach, yellow pear, pineapple, tangerine, carrot, yellow pumpkin and yellow and orange tomatoes.	These colors protect against some types of cancer, help the eyes (especially night vision), keep the heart healthy and maintain the immune system. Bright yellow or orange foods contain Vitamin C and beta carotene.
Red	Red apples, red indoor orange, cherries, red grapes, pink / red grapefruit, red pears, strawberries, watermelon, red peppers, radishes, purple onions, pink potatoes, and tomatoes.	The red group helps the health of the memory, the heart, the urinary tract and protects against some types of cancer. This group contains the lycopene and anthocyanin phytochemicals
Green	Avocados, green apples, green grapes, kiwis, lemons, green pears, broccoli, cauliflower, Brussels sprout, Chinese cabbage, green cabbage, celery, green squash, cucumbers, greens such as parsley, Coriander, leek, lettuce, chives, green pepper, spinach, serrano and green chills, watercress.	The green colors protect against some types of cancer, keep bones and teeth strong and help the eyes. Green fruits and vegetables contain lutein indispensable for visual health.
White	White fruits and vegetables include bananas, brown pears, dates, peaches, cauliflower, garlic, ginger, mushrooms, onions, scallions and turnips.	White, cream or coffee fruits and vegetables help maintain healthy cholesterol levels when they are in a normal range, as well as maintain coronary health and decrease the risk of some types of cancer.
Purple	Blackberries, black currants, fresh and dried plums, purple figs, purple grapes, raisins and prunes, blueberries, purple asparagus, purple cabbage, eggplant.	They help prevent the effects of aging. They also help in the protection against some types of cancer, the functioning of memory and the health of the urinary tract.

Finally, remember to eat fruits and vegetables as input, because its water and fiber content produces satiety and can help us reduce the consumption of foods rich in calories and carbohydrates, resulting in better body composition and weight maintenance.