Eating plenty of healthy vegetables and fruits prevents heart diseases and strokes, diverticulitis, cancer, controls blood pressure and guards against cataract and Macular degeneration or vision loss.
Fruits and vegetables can be of different colors depending on certain antioxidants, phytonutrients and nutrients. Fruit and vegetables can be categorized into five main categories based on their colors: red, blue, orange, green and white/brown. Each color carries its own set of unique disease fighting chemicals called phytochemicals. One must eat “Rainbow colored fruit and vegetable” mix to get all health benefits.
Phytochemicals and different pigments give fruits and vegetables their vibrant color and of course some of their healthy properties. Generally darker the color, the greater the health benefit the food offers. Thus romaine lettuce (dark green) will have more nutrition than iceberg lettuce (light green), red or sweet potatoes have more benefits than white potatoes and so on. For example, spinach offers eight times more vitamin C than iceberg lettuce, and a ruby red grape fruit offers 25 times more vitamin A than a white grape fruit. Yet every fruit and vegetable has a unique complement of vitamins, minerals, fibers, and phytonutrients that provide benefits. So ‘eating a rainbow’ everyday means intake of enough fruit and vegetables. It’s about eating a wide variety of foods so your body gets all the essential nutrients it needs.
Benefits of eating a White fruits and vegetables
White fruits and vegetables contain a range of health-promoting phytochemicals even though they don’t have a color and some of them grow under the Earth’s surface. White/brown fruits and vegetables are a good source of potassium. Vitamin C is bumper in white and brown vegetables and garlic and onions hold a major quantity of sulphur compounds. White, tan, and brown fruits and vegetables contain variable amounts of phytonutrients like Allicin (which is known for its antiviral and antibacterial properties) found in the onion family and other plant-based foods.
These fruits and vegetables play a vital role to keep a healthy heart by maintaining a healthy cholesterol levels, and lowering the risk of some types of cancer. Fruits like Bananas, peaches (white), dates, nectarines (white), pears (brown) and vegetable like Cauliflower, corn (white), garlic, ginger, Jerusalem artichoke, parsnips, potatoes (white-fleshed), shallots, jicama, kohlrabi, mushrooms, onions and turnips come under this category; White and brown fruits and vegetables carry nutrients like Beta-glucans, Lignans EGCG and SDG that make the body immune.
These nutrients also activate natural killer cells (B and T), reduce the risk of breast, colon, and prostate cancer, balance hormone levels and reduce the risk of hormone-related cancers. The skins of brown fruit and vegetables (such as potatoes, pears and mushrooms) carry fiber that helps to maintain a healthy digestive system and reduce the risk of cancer.
Selenium (found in mushrooms) supports the immune system, plays a key role in metabolism and is an antioxidant. Pulses such as lentils and chickpeas (contain Phytoestrogens) help prevent hormone related cancers. White fruits and vegetables can get their color from Anthoxanthins, which may reduce the risk of cardiovascular disease and arthritis.
Banana and parsnip (great sources of potassium) is important for normal functioning of heart and muscle, while cauliflower, turnip and cabbage contain Sulforaphane that helps to fight cancer, strengthen bone tissue, and maintain healthy blood vessels. Include white in your low-fat diet helps maintain heart health, healthy cholesterol levels, and low risk of some cancers.
“Eat a rainbow” was originally tried as ways to urge fussy youngsters to eat additional fruit and vegetables; however, is presently being employed by individuals of all ages. All you got to try and do is confirm you gnaw at least one or 2 serves from every color cluster every day to satisfy your daily fruit and vegetable desires. Selecting various colors of fruits and vegetables could be a nice strategy for creating a “positive you” and get the foremost biological process worth from your turn out decisions.