The color of fruits and vegetables is most like a rainbow

We all know that eating more vegetables is good for our health, but we can really eat five kinds of vegetables every day and eat less than a catty. Recently, senior nutritionists in the United States suggested that the diet should follow & lt; Rainbow food & quot; Principle: the color of fruits and vegetables you eat every day is most like a rainbow.

orange food is an eye care expert.

fruits and vegetables of this color series generally contain carotenoids, which are a source of antioxidants to help prevent cell damage, especially to improve eye health. Lutein and & beta; Carotene is a common carotenoid. Lutein can be transformed into zeaxanthin, which is the main pigment of retinal macula and can effectively filter ultraviolet light to avoid eye injury& beta; Carotene can be converted into vitamin A in the body. The latter is the favorite nutrient for the skin, and it is also a necessary material for the retina to sensitize. It can make the eyes more vivid and the skin more shiny. Yellow peppers, pumpkins, oranges, oranges, carrots and lemons are all representatives of orange food. When cooking orange vegetables, avoid high temperature and less oil.

purple blue food anti-aging.

purple cabbage, blueberry, blackberry, grape, cherry, eggplant and other blue and purple fruits and vegetables are the main sources of anthocyanins. Studies have shown that anthocyanins have anti-cancer and heart disease prevention effects, but also promote blood circulation, accelerate the excretion of uric acid, to eliminate muscle pain and inflammation is very effective. Anthocyanins can also stabilize the eye microvasculature and enhance the eye blood circulation. Its effect is more than 10 times stronger than that of carotene. It can keep the activity in human blood for about 75 hours. It can reduce the damage of free radicals to the eyes and help to prevent cataract. All in all, anthocyanins maintain human health in many ways, and are the anti-aging star of nutrients.

red food is a heart care expert.

pomegranate, red apple, tomato, strawberry, cherry and other red fruits and vegetables are very attractive in appearance, and are rich in antioxidants, which can repair the damage of free radicals to human body. The University of Michigan cardiovascular disease research center found that red fruits and vegetables help reduce the risk of heart disease. Because tomatoes are rich in lycopene, cherries, strawberries are rich in anthocyanins, these substances are good antioxidants, can improve the level of good cholesterol, prevent atherosclerosis. In addition, lycopene can help prevent prostate disease. It should be noted that high temperature will lead to partial degradation of lycopene. Therefore, it is not suitable for high temperature stewing when tomatoes are used in cooking. Scrambled eggs are a good choice.

green food is an expert in weight loss.

green vegetables can be described as an all-round master of health. On the one hand, green leafy vegetables are rich in magnesium, iron, calcium, potassium, folic acid, vitamin A, B vitamins, vitamin C, vitamin E and other nutrients, and are one of the main sources of dietary fiber, which can enhance gastrointestinal digestion function; On the other hand, all kinds of green leafy vegetables have their own specialties. Spinach and broccoli are excellent sources of vitamin K; Cucumber, celery and pea are rich in lutein. In addition, green leafy vegetables are low in calories and have good weight loss effect. Research shows that each cup of green fruit and vegetable juice has less than 50 kilocalories. Green leafy vegetables should account for & lt; Half of the country;, If there are two kinds of vegetables on the table, it’s better to have one dark green vegetable.

white food has good anti-cancer effect.

mushrooms, potatoes, bananas, garlic, cauliflower and other white foods can provide more nutrients such as potassium, magnesium and cellulose. Among them, the sulfur-containing glycosides of cauliflower can help fight against cancer and maintain the health of bones and blood vessels; Mushroom is rich in selenium, potassium, riboflavin, nicotinic acid and vitamin D, and low in calories; Allicin in garlic can enhance immune function, and selenium can inhibit malignant tumor. Potatoes are the best in nutrition; Almighty King;, It’s especially rich in potassium. It’s good for heart and kidney health. It can also enhance muscle strength.

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