Know the benefits of foods according to their color

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 a predominance of certain nutrients and phytochemicals, active principles contained in foods capable of bringing benefits and preventing diseases. Next, she explains the benefits of each of the colors:

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. It also 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 teeth; carbohydrates and vitamin B6, which favors cell respiration and helps in the metabolism of proteins.

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, being 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 heart.

Representatives: artichoke, plum, blackberry, eggplant, black bean, fig, jabuticaba, grape and red cabbage.

browns

Fiber rich foods, which help in the good intestinal functioning, less absorption of fats and control in the absorption 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. However, these foods also have considerable amounts of several other nutrients, such as beta-carotene and lutein, folates, vitamins C and E, calcium, iron and potassium.

Representatives: leafy greens, such as chard, lettuce, cabbage, parsley, watercress, chicory, kale, spinach, arugula, escarole and basil, as well as avocado, zucchini, okra, green peppers, broccoli, green beans, kiwi, peas, lemon and cucumber.