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BENEFITS OF FRUITS AND VEGETABLES
THE ARCOIRIS OF THEAVALANCHE
The World Health Organization (WHO) recommends eating at least five servings of fruit and vegetables each day (about 400 g), but increasing your intake is even better for your health and, in fact, a study carried out by the Department of Epidemiology and Biostatistics at the Imperial College of Science, Technology and Medicine in London (United Kingdom) revealed that including 10 pieces of fruit and vegetables in your daily diet helps you live longer and longer. better. If, in addition to consuming a sufficient amount of these foods, it is done in a varied (and colorful) way, the intake of different nutrients increases: vitamins, minerals, fiber, phytochemicals such as flavonoids, antioxidants..., which benefit different areas of the body. Therefore, in this case variety is as important as quantity, and recent research by the CIBER on Obesity and Nutrition (CIBEROBN) found that combining both variables was associated with better diet quality in people with a high cardiovascular risk. Red Foods: pepper, tomato, red fruits such as strawberry, raspberry, or cherries, pomegranate, blood orange, red apple, grapefruit, rhubarb, watermelon. Nutrients they provide and their benefits: vitamin C, which favors the skin, bones and tissues of the body. Lycopene, a pigment that helps prevent heart disease, urinary tract disease or cancer and protects the skin from damage from solar radiation. Vitamin A: has anti-inflammatory effects and fights cellular aging. Orange Foods: orange, carrot, tangerine, pumpkin, pepper, peach, sweet potato, apricot, mango, cantaloupe. Nutrients they provide and their benefits: Beta-carotene: boosts the immune system, has a photoprotective effect, protects against respiratory diseases. Ascorbic acid: prevents cellular aging, helps in the correct absorption of iron and in wound healing. Lutein: contributes to eye health. Yellow Foods: banana, apple, pineapple, corn, pepper, lemon, potato, plum.
Nutrients they provide and their benefits: Vitamin A, key to good vision, bone growth, cellular functions and the immune system. Folic acid: essential to prevent congenital malformations or to reduce the risk of heart disease. Vitamin C: helps to take care of bones, teeth and skin. In addition, "The composition of yellow fruits and vegetables helps us to absorb and assimilate many other vitamins and minerals, such as vitamin C or non-heme Fe iron," says Elisa Escorihuela. Green Foods: avocado, bell pepper, spinach, broccoli, asparagus, zucchini, apple, grapes, peas, Brussels sprouts, pears, artichoke, beans, kiwi, melon, kale, celery, lamb's lettuce, lime, lettuce. Nutrients they provide and their benefits: Zeaxanthin: decreases the risk of macular degeneration, cataracts and dry eye. Fiber: improves digestion, prevents constipation and heart disease. Nitric oxide: helps the liver function Blue (Cyan & Blue) Foods: currant, blueberry, fig, blackberry, raisins, spirulina, blue corn (typical of Mexico, it is used to make flour and tortillas, has a high fiber content, and is rich in magnesium, phosphorus, potassium, calcium, nickel, and vitamins A and E). Nutrients they provide and their benefits: Anthocyanin, which is attributed with anti-cancer, anti-inflammatory properties and as a protector of coronary arteries. Antioxidants, which boost immunity and limit cell damage. Vitamins A and C, which promote vision, skin, mucous membranes and the immune system, and block cell damage. Purple Foods: red cabbage, plums, açai, aubergine, purple potato, beetroot, grapes. Nutrients they provide and their benefits: Anthocyanin; This pigment, responsible for the purple color of food, helps prevent problems of the cardiovascular system and digestive system, protects against cancer, and improves memory and the urinary system.
One of the main benefits of consuming foods rich in antioxidants is their ability to protect against diseases such as cancer, cardiovascular disease, and neurodegenerative diseases. Antioxidants help prevent the formation and proliferation of cancer cells, reduce the oxidation of LDL cholesterol (known as "bad" cholesterol), and decrease oxidative stress in the brain, which can decrease the risk of diseases such as Alzheimer's and Parkinson's. In addition, antioxidants are also essential for maintaining healthy skin and fighting cellular aging. By neutralizing free radicals, they help protect skin cells from damage caused by environmental factors, such as solar radiation and pollution, resulting in younger, firmer, and more radiant skin. To incorporate more antioxidants into our daily diet, it is advisable to consume a wide variety of brightly colored fruits and vegetables, such as berries, grapes, citrus fruits, spinach, tomatoes, and carrots. These foods are usually rich in vitamins C and E, carotenoids, flavonoids, and other antioxidant compounds that provide us with optimal protection. Vitamins and minerals: Essential nutrients for the proper functioning of the body The benefits of eating fruits and vegetables every day are numerous and one of them is obtaining vitamins and minerals. These nutrients are essential for the proper functioning of the body. Vitamins are organic compounds that play vital roles in our bodies, such as strengthening the immune system, maintaining eye health, and producing energy. Among the most outstanding vitamins are vitamin C, present in citrus fruits and kiwis, which helps prevent colds and strengthens defenses; vitamin A, present in carrots and spinach, which contributes to good vision; and vitamin K, present in broccoli and asparagus, which participates in blood clotting. On the other hand, minerals are inorganic elements necessary for the development and functioning of the body. Some examples of essential minerals are iron, present in legumes and red meat, which is part of hemoglobin and contributes to the transport of oxygen in the blood; calcium, present in dairy products and green leafy vegetables, which strengthens bones and teeth; and potassium, present in bananas and tomatoes, which helps regulate the balance of water and electrolytes in the body. Consuming fruits and vegetables daily allows us to obtain a wide variety of vitamins and minerals that are essential to maintain a good state of health. Importantly, these nutrients are not only found in fruits and vegetables, but also in other foods such as whole grains, dairy, lean meats, and legumes. Vitamins and minerals are essential nutrients for the proper functioning of the body. Consuming fruits and vegetables every day provides us with an abundant
source of these nutrients, which contributes to maintaining good health and preventing diseases. So don't forget to include a wide variety of fruits and vegetables in your daily diet to make the most of these benefits for your body. Hydration: High water content in fruits and vegetables, beneficial for body hydration.
- Fruits and vegetables are foods rich in water content. Regular consumption of fruits and vegetables helps maintain adequate body hydration. Hydration is essential for the proper functioning of our body. The water present in fruits and vegetables works as a natural moisturizer. Hydration helps keep skin healthy and radiant. Consuming fruits and vegetables with high water content can also contribute to weight loss, as they promote feelings of fullness. Strengthening the immune system: Strengthens the body's defenses against diseases
- Regularly consuming fruits and vegetables helps to strengthen the body's natural defenses, which is essential to fight diseases and infections. These foods are rich in vitamins, minerals, and antioxidants that play a crucial role in the functioning of the immune system. Fruits and vegetables contain vitamin C, which stimulates and promotes the production of white blood cells, the cells responsible for fighting infections and diseases. In addition, these foods also provide vitamin A, which is essential for maintaining the health of the mucous membranes, including those of the respiratory, gastrointestinal and urinary systems, acting as a protective barrier against bacteria and viruses. Fruits and vegetables are an excellent source of antioxidants, such as flavonoids and carotenoids, which help protect cells from damage caused by free radicals, thus strengthening the immune system. Being low in calories and high in fiber, fruits and vegetables also contribute to maintaining a healthy weight, which is important for a strong and effective immune system.
