In addition to the different colors, each of the 5-colored fruits and vegetables also has different nutritional values. The benefits and easy-to-find examples of each color of fruits and vegetables include:
1. Red
Red fruits and vegetables such as tomatoes, cherries, strawberries, pomegranates, or watermelon are often rich in lycopene , a type of antioxidant. That has benefits for the body, such as reducing the risk of prostate cancer, heart disease, or lung disease.
In addition, various researches have found that consuming lycopene may help prevent skin deterioration from UV damage. Or may help relieve symptoms related to the lower urinary tract in patients with enlarged prostate. Such as helping to improve urine flow rate or ยูฟ่าเบท reducing the amount of urine left after urination, etc.
2. Orange and yellow
Orange and yellow fruits and vegetables are often rich in antioxidants of the same type as those in the carotenoids group. Such as alpha-carotene and beta-carotene. The body changes these substances into vitamin A to help maintain eye health and improve the body’s immune system. Orange and yellow fruits and vegetables. That are easy to find include carrots, oranges, pineapples, ripe mangoes, pumpkins, corn, or papayas.
3. Green
One group of vegetables that are often found in our daily meals is green leafy vegetables such as broccoli, spinach, kale, cabbage, or kale. Vegetables in this group are often rich in green substances such as chlorophyll. Which is used to reduce bad breath, treat acne, and help wounds heal faster. Although the exact benefits are still unknown, it is expected that chlorophyll may help reduce the smell of feces in patients. Who have had bowel surgery with an abdominal opening.
In addition, the green fruits and vegetables mentioned above are also rich in other antioxidants such as Lutein and Zeaxanthin. Which may help reduce the risk of eye diseases such as cataracts or macular degeneration. This substance is also found in orange and yellow fruits and vegetables. Or substances that may help inhibit carcinogens such as Sulforaphane, Isocyanate, or Indoles, etc.
4. Blue and purple
Blue or purple fruits and vegetables, such as berries, grapes, purple cabbage, or butterfly pea flowers, are a source of an antioxidant called anthocyanins. Which may help slow down cell degeneration or help prevent blood clots.
There is also research showing that eating fruits and vegetables that contain anthocyanins may help nourish the body in various ways, such as helping the circulatory system in the eyes of patients with open-angle glaucoma work better, may help reduce levels of bad cholesterol and increase levels of good cholesterol in the blood of those with high blood fat, or may help the brain’s communication and memory systems in the elderly with dementia work better, etc.
5. White and brown
White fruits and vegetables such as onions, garlic, ginger, galangal, radishes, mushrooms, or sesame are a group that often contain many antioxidants, such as Quercetin, which research has found may help relieve pain or stiffness in patients with rheumatoid arthritis, and Kaempferol, which may help prevent cell deterioration in the body from free radicals , which are one of the causes of chronic diseases such as cancer.
In addition, some white plants in the onion family often contain a substance called allicin, which may help reduce the risk of tumors. There is also research that has found that it may help prevent colds.
In addition to the flesh of vegetables and fruits that are rich in various nutrients, eating the peels of some vegetables and fruits may provide equally important nutrients. However, you should wash them thoroughly before eating to remove dirt and chemicals that may remain in the vegetables or fruits. Importantly, since each color of vegetable and fruits has phytochemicals that provide different nutritional values, eating 5-colored vegetables and fruits to get the most benefits should include all colors for a variety of nutrients.