Unlike processed foods, fruits and vegetables contain almost no fat, cholesterol and sodium. On the contrary, fresh fruits and vegetables also contain complex carbohydrates, that is, dietary fiber that is more friendly to blood sugar after eating, as well as rich vitamins and minerals, phytochemicals and other nutrients.
Fruits and vegetables are basically low in calories. Although fruit tastes sweet, it is not sweet. Compared with the sugar added in candy and cakes, the natural sugar in it is not easy to cause sudden fluctuation of blood sugar level.
The different colors of fruits and vegetables indicate that they contain different nutrients.
Blue and purple fruits and vegetables mainly contain anthocyanins, which are good for health. They belong to a kind of polyphenols. This natural phytochemical has antioxidant properties and helps to reduce the risk of cardiovascular diseases.
Blue and purple foods also contain flavonoids and ellagic acid, which may help prevent cancer.
Studies have shown that anthocyanins and ellagic acid in blueberries help to fight cancer cells of breast cancer, lung cancer, pancreatic cancer and gastric cancer. Anthocyanins and ellagic acid also have anti-inflammatory properties.
Green vegetables contain phytonutrients lutein and zeaxanthin, which can help prevent vision loss caused by eye diseases such as macular degeneration.
Some green leafy vegetables are also good calcium supplements, such as Chinese cabbage, which can help the health of bones and teeth. They are rich in vitamin K, which can prevent blood coagulation. Two handfuls of spinach can provide us with enough vitamin K.
Antioxidant vitamins in green vegetables, especially vitamins C and E, help to reduce the risk of chronic diseases.
Many orange and yellow fruits and vegetables are rich in beta-carotene, which the human body will convert into vitamin A.
Vitamin A is necessary for eye health. Night blindness patients can't see at night because they lack this ability. In addition, vitamin A also affects the health of skin, teeth and bones.
Orange and yellow fruits and vegetables also contain folic acid. Pregnant mothers or mothers who have given birth must know the importance of folic acid. Folic acid supplementation can prevent neural tube defects in unborn babies.
Red fruits and vegetables (such as beets and raspberries) are usually rich in antioxidants lycopene and anthocyanins.
Vitamin A (or β-carotene), vitamin C, manganese and fiber in red fruits and vegetables make red fruits beneficial to our heart health and overall health.
A medium-sized raw tomato can provide 3.2 mg of lycopene, which is found in red grapefruit and watermelon. Quite a few. Red apples also contain quercetin, a compound that may help fight colds, flu and allergies.
White fruits and vegetables, such as pears and broccoli, are rich in dietary fiber and help prevent high cholesterol. In addition, white fruits and vegetables are good sources of flavonoids rich in antioxidants, and white fruits and vegetables can also reduce the risk of stroke.
Allicin is a sulfur-containing compound in white vegetables such as onion and garlic, which helps to fight atherosclerosis and heart disease, reduce total cholesterol, increase the content of beneficial cholesterol, and also has antibacterial effect on Candida albicans and bacteria.
Other white vegetables such as broccoli and parsnips also contain vitamins C and K, folic acid and dietary fiber.
Eating a rainbow every day not only makes you feel beautiful, but also makes you healthier!
Writing | Labowski
Typesetting | Fish Tour
May you have sixpence in your hand and the moon in your heart.
(Some pictures are from the Internet, the copyright belongs to the original author, and have been deleted. )