30 Minutos DIARIOS

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COLORS OF THE VEGETABLES AND FRUITS

The variety in colors of Vegetables and Fruits is very important for health maintenance. When we have a plenty variety of antioxidants, this will help us to slow the process of the free radicals (aging process). It also reduces the risk of common diseases.

A color-coded system can help consumers change dietary patterns to include more fruits and vegetables by including one serving from each of the seven color groups each day as shown in the table below.

COLOR	PHYTOCHEMICALS	FRUITS AND VEGETABLES
Red	Lycopene	Tomatoes and tomato products such as juice, soups, and pasta sauces
Red Purple	Anthocyanins and Polyphenols	Grapes, blackberries, red wine, raspberries, blueberries
Orange	Alpha and Beta- Carotene	Carrots, mangos, pumpkin
Orange – Yellow	Beta-Cryptoxanthin and Flavonoids	Cantaloupe, peaches, tangerines, papaya, oranges
Yellow – Green	Lutein and Zeaxanthin	Spinach, avocado, honeydew melon
Green	Glucosinolates and Indoles	Broccoli, bokchoi, kale
White – Green	Allyl sulfides	Leeks, garlic, onion, chives

The U.S. National Academy of Sciences has identified about 35 plant foods that can reduce disease risks. Foods and herbs having these activities include garlic, soybeans, cabbage, ginger, licorice root, and the umbelliferous vegetables (including carrots, celery, coriander, parsley, and parsnips) [5]. Additional foods with preventive activity include onions, flax, citrus, turmeric, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, and cauliflower), tomatoes and sweet peppers, brown rice, whole wheat, oats, barley, various herbs (such as mints, rosemary, thyme, oregano, sage, and basil), cucumber, cantaloupe, and berries.[7,8]

REFERENCES

http://www.herbalifenutritioninstitute.com/en/current-opinion/