Understand the nutritional value of food through colors

There are those who say that a healthy meal It is made up of colorful dishes with a wide variety of foods. Varying the options of colors, flavors and textures and investing in vegetables and proteins really contribute, and a lot, to a healthy menu.

According to nutritionist Anna Verano, the dishes that have a more accentuated color are the ones that have the greatest source of vitamins. “A meal that presents a diversity of colors in addition to presenting a more attractive visual aspect provides a wide variety of pigments, which in turn are important in the prevention and treatment of diseases. The more colorful the dish, the greater its source of vitamins and minerals, which makes it essential for healthy eating,” she explains.

She explains that it is also important not to dispense with amounts of minerals and vitamins, which are found in fruits, vegetables and legumes. “Fibers are also part of the healthy food group as they play an important role in preventing cardiovascular disease, colon and rectal cancer, and obesity. They are also fundamental in diabetes, as they play a role in modulating glucose absorption. The main foods that contain fiber are whole foods, such as fruit peels, vegetable stalks and wholegrain products, such as pasta, rice and breads”, he suggests.

Tips has separated a list of colorful foods and their benefits. Write it down and include it in your daily diet.

red foods

Reddish foods such as guava, watermelon and tomato are powerful antioxidants. “The red color comes from lycopene, usually associated with vitamin C. It prevents stress and works as an antioxidant in the control of free radicals”, explains Anna.

green foods

Watercress, chayote, cabbage, kiwi, peppers, cucumber, for example, prevent various diseases, such as cancer. “Foods of this color have the ability to increase the energy of cells and our organism. They contain phytochemicals such as isothiocyanates that help prevent diseases like cancer. Also, they have lutein and zeaxanthin. These substances shield the body against colon cancer and reduce the risk of macular degeneration, which is increasingly affecting people at an advanced age”, comments the nutritionist.

white foods

Radishes, rice, bananas, cassava, onions and garlic are rich in vitamin B6 and protect the immune system, preventing colds and flu. “The substance flavin gives the white color to foods rich in minerals, carbohydrates, vitamin B6, calcium and phosphorus. They help in cell renewal, protect the immune system and help in the formation of teeth and the elasticity of muscles”, suggests Anna.

yellow foods

Oranges, papayas, melons, corn and peaches also help in preventing cancer and maintaining vision. “Beta-carotene is the substance responsible for the orange color, it acts on fat metabolism. They help in the maintenance of tissues and hair. They are also great sources of vitamin C, an important ally of the immune system. Orange and yellow foods are oxidants and act against the action of free radicals, preventing aging”, says the specialist.

Purple, blue, black food

Grapes, red cabbage, jabuticaba, plum and eggplant, for example, help and delay the signs of aging. “The bluish, black or purple hue comes from anthocyanin, a pigment associated with vitamin B1, responsible for transforming nutrients into energy. It helps to delay the signs of aging. The dark coloring also has antioxidant properties, which help fight cancer and cardiovascular disease”, says Anna.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.