Complete Your Diet with Coloured Vegetables and Fruits

Fruit and vegetable intake are included in the group that should be consumed every day. Nutrition experts recommend that we consume at least five food groups every day in color, namely red, white, blue / purple, yellow, and green.
The resulting color of the plants showed the presence of certain phytochemicals are efficacious in the prevention of certain diseases. Therefore recognize the benefits behind the different vegetables and fruits because of different color properties.

1. Red
Red-colored fruits and vegetables rich in phytonutrients lycopene and anthocyanins, the natural pigment that gives color to this food. Lycopene, as found in tomatoes, guava or watermelon has anti-aging benefits and protection of cancer, particularly prostate cancer.
Anthocyanins, found in strawberries, red grapes, red apples or cherries, full of antioxidants that protect the body from the effects of free radicals. These compounds also help reduce the risk of heart disease and keep blood pressure under control. Recent studies indicate anthocyanins in cherry fruit contains anti-inflammatory that is useful for patients with inflammatory arthritis or gout.

2. Blue or Purple
Fruits and vegetables are  blue or purple colored has fitokemikal such as anthocyanins found in blueberries, purple grapes and black currants, and also phenolik found in eggplant, prunes or raisins, contain powerful antioxidants.
Antioxidants in dark colored fruits and vegetables has been shown to slow the aging process, especially the risk of memory decline.

3. Green
The green color in vegetables and fruit due to the pigment chlorophyll. Lutein and zeaxanthin are two carotenoids found in yellow peas, spinach and other dark green vegetables. Both of these compounds is necessary to maintain eye health and reduce risk of cataracts.
Besides the green is also high in fiber and source of potassium, magnesium and folate are highly recommended for those who are planning a pregnancy.

4. Yellow or orange
Protect eye health and function with a regular power ingaat eating fruits and vegetables yellow or orange. Get also other benefits such as protecting the skin from the sun.
Citrus family is a source of vitamin C, antioxidants that will boost the immune system, protect against cardiovascular disease and rebuild collagen in skin. Vitamin C also helps absorption of iron. Yellow fruit is also rich in potassium are useful to prevent stroke and coronary heart disease.

5. White
Garlic, bananas, mushrooms, potatoes and cauliflower, belongs to a group of white-colored vegetables and fruits which we are familiar. The white color in this food come from antozantin, the type of flavonoids that have antioxidant properties.
The main advantage of the white group are lower risk of prostate cancer, enhance immune activity and are also rich in potassium