We all know it is important for us to include lots of fruits and veggies in our diet.
But, have you ever thought WHICH fruits and veggies to choose?
Latest studies show that we should pick up fruits and veggies which are of the brightest hues.
Bright fruits and veggies
YEAH?
We’re not buying clothes- RIGHT?
Read on to know how BRIGHTEST fruits and veggies can make you healthier…
Why Choose The Brightest?
The thumb rule to buy fruits and veggies should be: THE BRIGHTER THE BETTER.
Now, you may want to know WHY?
Different colors in fruits and veggies indicate the presence of different nutrients:
Green fruits and veggies
Green fruits and veggies get their color from chlorophyll (the pigment which helps the plants to manufacture their food), lutein and indoles.
Lutein present in spinach, green peppers, cucumbers, peas, celery and other dark leafy greens helps keep the eyes healthy. Together with zeaxanthin (a vital constituent of corn, red grapes, oranges, egg yolks and red peppers), it helps reduce the chances of developing cataracts.
Indoles present in cauliflower, cabbage, broccoli and other cruciferous veggies helps keep cancer at bay.
Folates present in leafy greens like spinach and broccoli helps reduce chances of birth defects.
Fruits and veggies falling in this group include:
Green fruits and veggies
Broccoli
Cauliflower
Green cabbage
Spinach
Cucumbers
Peas
Kiwi
Lettuce
Green apples
Artichokes
Green beans
Green onions
Green grapes
Green pepper
Avocados
Zucchini
Red fruits and veggies
Red fruits and veggies contain natural plant pigments called anthocyanins or lycopenes.
Lycopenes present in watermelon, tomatoes and pink grapefruit help to reduce risk of cancer, particularly prostate cancer.
Anthocyanins present in strawberries, red grapes, and raspberries are highly powerful antioxidants and help to keep the heart healthy, besides protecting other cells in the body from damage.
Fruits and veggies falling in this group include:
Red fruits and veggies
Beetroots
Red apples
Cherries
Red cabbage
Raspberries
Radishes
Strawberries
Tomatoes
Watermelon
Red potatoes
Cranberries
Pink grapefruit
Red bell peppers
Pomegranates
Red grapes
Yellow/ Orange fruits and veggies
Yellow/ orange fruits and veggies get their color from carotenoids which are natural plant pigments.
Carotenoids help reduce risk of cancer and heart disease besides improving the immunity of the body.
Citrus fruits like lemons and oranges are extremely rich in Vitamin C (the deficiency of which could cause scurvy) and folate.
Fruits and veggies falling in this group include:
Yellow/ orange fruits and veggies
Yellow/ orange fruits and veggies
Pumpkin
Pineapples
Mangoes
Oranges
Grapefruit
Lemons
Papayas
Carrots
Peaches
Pears
Yellow apples
Yellow peppers
Yellow tomatoes
Apricots
Cantaloupe
White fruits and veggies
White fruits and veggies get their color from pigments called anthoxanthins.
Anthoxanthins contain chemicals like allicin which are instrumental in lowering blood pressure and cholesterol besides lowering risk of heart disease and stomach cancer.
Fruits like bananas and potatoes are also excellent sources of potassium.
Fruits and veggies present in this group include:
White fruits and veggies
Potatoes
Turnips
Bananas
Cauliflower
Ginger
Garlic
Mushrooms
Blue/ Purple fruits and veggies
Blue/ purple fruits and veggies get their color from natural plant pigments called anthocyanins which protect cells from damage and are wonderful antioxidants too. They also help reduce risk of heart disease and cancer besides helping to improve memory.
Fruits and veggies in this group include:
Blue fruits and veggies
Blueberries
Blackberries
Plums
Prunes
Purple grapes
Eggplant
Figs
The brighter the fruits and veggies picked up by you, the higher will be the concentration of nutrients in it and the better it will be for your overall health.
Pick up a Rainbow
To give your body the best of all the natural pigments, pick up a rainbow of fruits and veggies to get the goodness of all the antioxidants, vitamins and minerals that nature has to offer.
If, for instance, you choose to eat five fruits and veggies in a day, make sure they are all of different colors so that you get a variety of pigments and nutrients.
What are you waiting for?
GO ON??Add a dash of color to your plate for better health!!
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