Use fruits and vegetables to make your diet healthy

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Nutrition color
The bright red of tomato, the sunshine of pineapple… Sure, they look beautiful, but the vibrant hues aren’t just eye candy. Each color represents phytonutrients that are caused by sunlight, disease, soil problems and extreme temperatures. Neuroscience lab director James a. to the United States department of agriculture (James a. Joseph) Dr. Joseph explained: “the plant can’t wear A hat or wear sunscreen, so in order to survive, they wanted to make has anti-inflammatory and antioxidant properties of chemicals. Human nutrition research center at tufts university, Boston. “When we eat production, these substances are passed on to us.”
Active women should eat at least nine portions of fruit and vegetables a day (half a cup is equal to one portion), the government and non-profit groups have said. To see how many cups you need each day, visit mypyramid.gov. Then explore these healthy options.
green
Smart choices: kiwis, broccoli, lettuce, kale, spinach, Brussels sprouts, kale, nectar, avocado
Simple alternative: use spinach in your salad instead of iceberg lettuce.
Health benefits: green vegetables contain lutein and zeaxanthin, two carotenoids that protect the vision and reduce the risk of macular degeneration, an incurable disease that can lead to blindness. Broccoli, cabbage and other cruciferous vegetables contain compounds called isothiocyanates, which may have anti-cancer properties.
red
Smart choices: tomatoes, red Onions, watermelon, red grapes, radishes, cranberries, strawberries, red bell peppers
Simple alternative: eat pink grapefruit instead of white.
Health benefits: lycopene in tomatoes and watermelon may reduce your risk of heart disease. Resveratrol in grapes (and red wine) may help treat lung disease and asthma, as well as reduce the risk of heart disease.
yellows
Smart choice: yellow bell pepper, grapefruit, pineapple, lemon, squash
Simple replacement: eating yellow corn instead of white.
Health benefits: in the lab, lemonitin (compounds in citrus fruits) has been shown to help fight skin cancer, lung cancer, breast cancer, stomach and colon cancer. Yellow pepper is full of vitamin C and strengthens the immune system.


oranges
Smart choices: carrot, apricot, mango, orange, pumpkin, cantaloupe
Simple alternative: choose sweet potatoes instead of white.
Health benefits: orange foods contain beta-carotene, which may help strengthen the immune system, keep healthy skin and bones, and keep your eyesight healthy. Potassium in citrus fruits helps fight heart disease.
blue
Smart choice: blueberries. Period. Studies show that they pack more antioxidants than other foods.
Simple alternative: buy wild blueberry instead of cultivated blueberries; They contain more antioxidants.
Health benefits: blueberries are packed with anti-inflammatory and cancer-fighting chemicals. New research suggests they may also help with memory retention.
purple
Smart choices: plums, eggplants, blackberries, purple grapes, raisins, plums, figs, and purple Onions
Simple substitution: replace green vegetables with purple.
Health benefits: some purple foods, such as berries and grapes, contain ellagic acid, an anti-aging compound that protects against cancer.
white
Smart choices: Jicama, pears, bananas, broccoli, mushrooms, Onions, garlic
Simple alternative: eat broccoli, not potatoes.
Health benefits: compounds in garlic, Onions and garlic may inhibit tumor growth. Some white foods also contain flavonoids, which help reduce the risk of heart disease and some cancers.
A quick way to make the vegetables taste good
Ellie Krieger, the health appetite-host for the fruit of the salad, suggests adding strawberries or cherries to the salad. “It’s a simple way to get your fruit and vegetables in one dish.”
Go to Asia. “Don’t steam vegetables,” krieger said. “It’s healthy, it tastes a lot better, try rapeseed oil, peas, Onions, soy sauce and some sesame.
It’s in the oven. Krieger said: “baking really can bring out the taste of vegetables. Heat the oven to 375 degrees, gently rub the vegetables with olive oil, and cook for 15 minutes (asparagus) to 60 minutes (pumpkin). “Grilled tomato macaroni or grilled zucchini, grilled asparagus is delicious.
For soup. “Add a few slices of onion olive oil to cauliflower or broccoli for 2-3 minutes, add enough chicken, cover with vegetables, and cook until the stems are soft and remove from the stove and puree.

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