Some say that one healthy meal It is made up of colorful dishes with very diverse foods. Varying in color, flavor and texture choices and investing in vegetables and protein really do contribute to a healthy menu.
According to nutritionist Anna Verano, the dishes that have a more pronounced coloration are the ones with the greatest source of vitamins. • A color-rich meal in addition to a more attractive visual appearance provides a wide variety of pigments, which in turn are important in disease prevention and treatment. The more colorful the dish, the greater is its source of vitamins and minerals, which makes it essential for healthy eating ?, he explains.
She explains that it is also important not to dispense amounts of minerals and vitamins, which are found in fruits, vegetables and legumes. Fibers also participate in the health food group because they play an important role in preventing cardiovascular disease, colon and rectal cancer, and obesity. They are also fundamental in diabetes, as they play a role in modulating glucose absorption. The main foods containing fiber are whole foods such as fruit peels, vegetable stalks and whole products such as pasta, rice and bread ?, he suggests.
Tips has separated a list of colorful foods and their benefits. Write down and include in your daily diet.
Red foods
Reddish foods such as guava, watermelon and tomatoes are powerful antioxidants. "The red color comes from lycopene often associated with vitamin C. It prevents stress and acts as an antioxidant in controlling free radicals," explains Anna.
Green foods
Watercress, chayote, kale, kiwi, bell pepper, cucumber, for example, prevent various diseases such as cancer. Foods of this color have the ability to increase the energy of cells and our body. They contain phytochemicals, such as isothiocyanates, which help prevent diseases such as cancer. Also, they have lutein and zeaxanthin. These substances shield the body against colon cancer and reduce the risk of macular degeneration, which is increasingly affecting older people ?, says the nutritionist.
White foods
Radishes, rice, bananas, cassava, onions and garlic are rich in vitamin B6 and protect the immune system, preventing colds and flu. The flavin substance gives white color to foods rich in minerals, carbohydrates, vitamin B6, calcium and phosphorus. Do they help with cell renewal, protect the immune system and help with tooth formation and muscle elasticity ?, suggests Anna.
Yellow foods
Orange, papaya, melon, corn and peach also help in preventing cancer and maintaining vision. Beta carotene is the substance responsible for the color orange, it acts on fat metabolism. Assist in the maintenance of tissues and hair. They are also great sources of vitamin C, an important ally of the immune system. Orange and yellow foods are oxidizing and act against the action of free radicals, preventing aging ?, says the expert.
Purple, Blue, Black Food
Grapes, red cabbage, jabuticaba, plum and eggplant, for example, help and retard the signs of aging. The bluish, black or purple hue comes from anthocyanin, a pigment associated with vitamin B1, responsible for the transformation of nutrients into energy. It helps slow down the signs of aging. Does dark coloring also have antioxidant properties, which help fight cancer and cardiovascular disease ?, says Anna.
The Power of Nutrition - Luke Corey, RD, LDN | UCLA Health Sports Performance powered by EXOS (April 2024)
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