Although the bright colors are caused by natural substances called phytochemicals, which may have health advantages, there is no evidence that the colors themselves provide additional nutrients.
According to dietitian Annemarie Aburrow, these phytochemicals may lower the risk of heart disease by acting as antioxidants.
Eating colorful food brings joy to many individuals, even if the colors don't immediately supply extra nutrients. This is because colorful food looks good.
Red
Lycopene, which is believed to have "antioxidant properties" that help prevent heart illnesses, is the source of the color red, which may be found in pomegranates, strawberries, raspberries, and tomatoes, among other foods.
When cooked correctly, lycopene is readily absorbed by the body. It is important to remember that a little red on your plate won't hurt you, even though there is no proof to support this claim.
Orange
Carotenoids, which include beta- and alpha-carotene, are abundant in orange color and help the body convert vitamin A.
Sweet potatoes, butternut squash, carrots, and pumpkin all contain vitamin A, which is necessary for the synthesis of hormones and the health of the eyes.
Although it has been suggested in the past that vitamins A, C, and E can help prevent heart attacks, it is important to remember that big trials have not supported this hypothesis.
Although using specific vitamin supplements without a doctor's advice is not advised, consuming foods high in beta-carotene is safe.
Yellow
Beta-carotene, which gives yellow color, and beta-cryptoxanthin, which is mostly present in sweet corn, peaches, papaya, and egg yolks, are examples of carotenoids.
When ingested by the body, beta-cryptoxanthin and beta-carotene are both transformed into vitamin A. Studies have shown that it lowers the chance of developing cancer and arthritis.
Green
Though sulforaphane and glucosinolate are also present in green vegetables like broccoli, cabbage, Brussels sprouts, kale, and pak choi, chlorophyll is the primary pigment that gives them their green color.
Further research is necessary to confirm the potential protective effects of sulforaphane against cancer and blood vessel damage.
The potential of sulforaphane to prevent heart attacks, strokes, and gestational diabetes is still being investigated.
Eggs, sweetcorn, peas, and yellow peppers are just a few of the vegetables high in lutecin and zeaxathin that help prevent age-related macular degeneration.
Blue and Purple
Foods that are blue or purple are colored by anthocyanins, which are potent antioxidants.
Some laboratory investigations indicate that they have a significant role in preventing cell damage. Studies on humans, however, are not conclusive.
Again, more research is needed in this area. Purple beetroot is high in nitrate and may help lower blood pressure.
Other foods high in nitrates include cabbage, radishes, green beans, purple lettuce, carrots, and green beans.
White and Beige
While anthoxanthins, which lower the risk of inflammation and cardiovascular disease, are responsible for the color of fruits and vegetables, additional research is needed.
Vegetables with a beige color, potatoes are high in potassium and vitamin C. Despite not having a reputation as "healthy" vegetables, they are rich in fiber, which is necessary for a diet that is well-balanced.
Potatoes can be made healthier by not cooking them with fat.
Other foods high in potassium include mushrooms, parsnips, and bananas. They improve the health of the heart and muscles.
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