It is very common to hear that the greater the variation of colors on the plate, the healthier the food. According to nutritionist Glauce Lamoglie de Carvalho, each color represents the predominance of certain nutrients and phytochemicals, active principles contained in foods that are capable of bringing benefits and preventing diseases. Check below what is present in each color!
red
Foods rich in lycopene, a pigment that acts as antioxidant cell phone.
Representatives: persimmon, cherry, raspberry, guava, watermelon, strawberry, nectarine, pitanga, pomegranate and tomato, in addition to beetroot and red pepper.
yellows and oranges
Foods rich in beta-carotene, also known as pro-vitamin A, which acts as an antioxidant against free radicals and in the maintenance of tissues and hair; benefits night vision and improves immunity.
Representatives: pineapple, mango, passion fruit, melon, corn, pumpkin, plum, cashew, carambola, apricot, carrot, orange, papaya, yellow pepper and tangerine.
whites
The color is the result of flavin, which indicates foods rich in minerals, such as calcium and phosphorus, which help maintain bones and teethand carbohydrates and vitamin B6, which favor cell respiration and help with protein metabolism.
Representatives: garlic, banana, potato, onion, cauliflower, white beans, apple, pear, heart of palm, chayote, mushroom, cassava, turnip and radish.
purple
Foods rich in anthocyanin, a type of pigment linked to the presence of vitamin B1. This vitamin is related to disposition; is essential in the process of transforming carbohydrates and other nutrients we ingest into energy. Helps in the proper functioning of the nervous system, muscles and from the heart.
Representatives: artichoke, plum, blackberry, eggplant, black bean, fig, jabuticaba, grape and red cabbage.
browns
Foods rich in fiber, help in good intestinal functioning and ensure less absorption of fats and control of sugar. In addition, some foods in this group, such as Brazil nuts, contain selenium, an antioxidant that acts as a vasodilator and anticoagulant.
Representatives: whole grains and oilseeds.
greens
The color of these foods is the result of chlorophyll, known as a powerful cellular energy source. But these foods also have considerable amounts of several other nutrientssuch as beta-carotene and lutein, folates, vitamins C and E, calcium, iron and potassium.
Representatives: leaves such as chard, lettuce, cabbage, parsley, cress, chicory, kale, spinach, arugula, escarole and basil, as well as avocado, zucchini, okra, green peppers, broccoli, green beans, kiwi, peas, lemon and cucumber.
Source: Maxima
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