Fruits and vegetables are the most vital part of our daily food. We must include a variety of veggies and fruits in our daily meal as they are full of vitamins, minerals, fiber and photochemicals. Eating them daily will help the body grow, heal when you get hurt, gives energy and keeps your skin, eyes, heart and digestive system healthy.
Is it very important to know that we should cook the veggies is the right method to preserve nutrients in fruits and vegetables. Some of the best and simple methods include steaming, boiling, microwave or cooking vegetables in small amounts of water.
Avoid boiling as prolonged exposure to water and heat can break down chemicals unstable to high temperatures. Limit peeling to preserve fiber content. Serve foods promptly. The longer they stand, the more nutrients are lost. We are blessed with a wide variety of natural multi-colored fruits and vegetables.
Every fruit and vegetable has its own unique flavor, aroma, taste and characteristic. It also comes with numerous health benefits. They come in a rainbow of colors that truly appeals your sight in tempting you to eat a variety of fruits and vegetables.
Some of the common and excellent colorful fruits and veggies come in red, orange/yellow, green, blue/ purple and white vegetables. Look down for the various colorful veggies & fruits, their importance and benefits that they provide to the human body.
Red colored vegetables and fruits include red apples, cherries, cranberries, pomegranate, raspberries, grapes, beetroot, strawberries, watermelon, tomatoes etc. Lycopene or anthocyanins are the red color causing pigments. The lycopene aid reduces the risk of several types of cancer especially prostate cancer.
Anthocyanins are powerful antioxidants that protect cells from damage and also keep the heart healthy. Red colored fruits & vegetables are rich source of vitamin A, vitamin C, Lycopene and Potassium.
Orange/ Yellow vegetable and fruits include carrot, apricot, pumpkin, pineapple, papaya, grapefruit, lemon, mango, cantaloupe, butternut squash, tangerines, sweet potatoes, sweet corn, peaches etc. Carotenoids are the orange/ yellow color causing pigments. Beta-carotene in sweet potatoes, pumpkins and carrots are converted into Vitamin A that help maintain mucous membranes and eyes healthy.
Carotenoid rich foods can reduce the risk of cancer, heart disease and improve immune system. Citrus fruits like oranges are an excellent source of vitamin C and folate that reduce the risk of birth defects. Yellow and orange fruits and vegetables are packed with folic acid, vitamin A, vitamin C and Fiber.
Green fruits & vegetables include spinach, lettuce, cucumber, green peas, kiwi, green grapes, zucchini, green apples, asparagus, avocados, broccoli, green cabbage etc. Chlorophyll is the green color causing pigment. Green vegetables and fruits keep eyes healthy. Cruciferous vegetables like cauliflower, cabbage and broccoli fight against some types of cancer. Green fruit and vegetables are rich in vitamin E, iron, B vitamins, folic acid, calcium and vitamins A & C.
Blue/ Purple vegetable and fruits include figs, plums, prunes, purple grapes, raisins, blackberries, blueberries, eggplant etc. Anthocyanins, the powerful antioxidants are the blue/purple color causing pigment. These blue/ purple colored vegetables and fruits help to reduce the risk of stroke and heart diseases and cancer. Blue & purpose fruits and vegetables are etc, excellent sources of vitamin C, fiber and anthocyanins.
White vegetable and fruits include cauliflower, potatoes, turnips, garlic, bananas, onions, mushrooms, parsnips, etc Anthoxanthins are the white color causing pigments. These white colored veggies and fruits contain allicin which help lower cholesterol and blood pressure.
They also help reduce the risk of stomach cancer and heart disease. Banana & potatoes are rich sources of potassium. To build a healthy base to keep your kids and family healthy, strong, and away from diseases, do include a variety of colorful fruits and vegetables daily. Keep food safe to etc. Include a variety of grains daily especially whole grains.
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