Today I was mentioning in our #HealthyMondays recipe post (you can check it here: https://www.facebook.com/kidsofthenature/posts/1503535316458489 ) that it is very important for kids health and also ours to have a #rainbow 🌈🌈🌈 in our plate (and here we are talking about natural colours, not the artificial ones coming from chemicals).
Why eating a variety of fruits and vegetables in different colours is important for optimal health?
✍️ Each colour in fruits and vegetables is caused by specific phytonutrients, which are natural chemicals that help protect plants from germs, bugs, the sun’s harmful rays, and other threats.
✍️ And each colour indicates an abundance of specific nutrients.
✍️ The variety of colours boost your immune system and kids are welcoming in their life much easier new types of food.
✍️ You are feeding the body and the mind in this way.
✍️ The variety of vitamins, minerals, antioxidants, and phytochemicals in fruits and vegetables have enormous healing powers.
Let's see the general benefits of each colour:
RED:
🍓 Vitamin C
🌶️ Lycopene - antiatherosclerotic, antioxidant, anti-inflammatory, antihypertensive, antiplatelet, anti-apoptotic, and protective endothelial effects, the ability to improve the metabolic profile, and reduce arterial stiffness.
🍒 Carotenoids - antioxidants
🍅 Helps blood vessels, loads of antioxidants, support immunity
🍒 Promotes heart health and gives strong support to our joints
‼️‼️Examples of Healthy RED Foods to Try: Red peppers, tomatoes, strawberries, raspberries, watermelon, apples, cranberries, cherries, red grapes, red onions, pomegranate, red beets, blood oranges, red potatoes, rhubarb, red pears, red cabbage, pink/red grapefruit.
ORANGE
🍊Crotenoids:
🍑🍑🍑 promote eyes health
🥕🥕🥕 improve immune function
🍊🍊🍊 promote skin health
‼️‼️Examples of Healthy ORANGE Foods to Try: Apricots, cantaloupe, mango, nectarines, oranges, papayas, tangerines, sweet potatoes, butternut squash, orange peppers, peaches, persimmons, carrots, orange tomatoes, watermelon, pumpkin
YELLOW
🍌🍋 Vitamin A
🍍🌽 Antioxidants
🍍🌽 Promote skin health
🍌🍋 Helps our digestive system
‼️‼️Examples of Healthy YELLOW Foods to Try: Yellow apples, yellow figs, lemons, yellow pears, yellow kiwi, pineapple, yellow watermelon, yellow beets, yellow peppers, yellow potatoes, rutabagas/turnips, summer squash, yellow corn, yellow tomatoes, winter squash, acorn squash
GREEN
🍐 Lutein
🍏 Isoflavone
🥒 Indoles
🥦 Vitamin A:
🥦🥝🍈 promotes eyes health
🥦🥝🍈 supports lungs function
🥦🥝🍈 supports blood vessels and heart health
🥦🥝🍈 supports liver function
🥦🥝🍈 helps detoxify the body
🥒Restore energy and vitality
🍐 Boost the immune system
‼️‼️Examples of Healthy GREEN Foods to Try: Broccoli, kale, romaine lettuce, collard greens, Brussels sprouts, green grapes, green apples, asparagus, spinach, Swiss chard, arugula, green beans, peas, zucchini, kiwi fruit, avocado, edamame
BLUE, PURPLE
🍇 Antioxidants
🍆 Vitamin C
🍇 Resveratrol
🍆 Flavonoids
🍇 Support the brain health
🍆 Support the heart health
🍇 Promote the bones health
‼️‼️Examples of Healthy BLUE/ PURPLE Foods to Try: Blackberries, blueberries, black currants, elderberries, figs, purple grapes, plums, prunes, raisins, purple asparagus, purple cabbage, eggplant, purple carrots, purple pepper, purple potatoes, purple kohlrabi
So, to summarize, the main rules for healthy eating are:
‼️ include in your diet food in each rainbow colour
‼️ eat seasonal food (makes sense to eat tomatoes in the summer, not in the winter)
‼️ include in your diet whole food and unprocessed
Sources for this post:
1) https://foodrevolution.org/…/eating-the-rainbow-health-ben…/
2) Doctorița de copii - Ana Ștefănescu - Horea's paediatrician presentation in Romanian:https://www.facebook.com/750588681675103/videos/1728671513866810/
3) http://todayiatearainbow.com - here you can find very nice articles and idea for colourful eating. I just love it!
4)https://www.frontiersin.org/articles/…/fphar.2018.00521/full
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