Why is the color of food important?

if something exists consensus in dietetics and nutrition is the need to consume fruits and vegetables generously daily for all its associated benefits.

This recommendation has traditionally been supported and justified by its nutritional content, both for what they provide (vitamins, minerals and fiber) and for what they do not (particularly saturated fat and cholesterol).

But both fruits and vegetables, like most foods, are characterized by having a very complex composition, and together with these nutrients they present very small amounts of many other substances that do not fulfill a proper nutritional function.

What types of plant pigments are there?

In recent times, more and more importance is given to some of these substances due to their potential health benefits. they have been called “bioactive compounds” and there may be several hundred.

Among those that have been deserving more attention are carotenoids and polyphenols.

carotenoids They are plant pigments and can be divided into two large groups.

On the one hand the carotenesincluding alpha-carotene and beta-carotene, both vitamin A precursorsand the lycopene.On the other hand the xanthophyllsas the cryptoxanthin and the lutein.

Between the polyphenols there are also pigments responsible for the color of food, such as anthocyanins and the flavonols.

What benefits do plant pigments have for health?

Now, even though it is very important, the interest of these substances goes far beyond its chromatic contribution and its contribution to the sensory perception of food.

Today it is known that carotenoids and polyphenols exert their main biological action through mechanisms of antioxidation and sequestration of free radicalshighly reactive chemical forms that damage essential structures for the life of cells such as DNA, cell membranes and proteins.

Its action is associated with aging, cardiovascular and pulmonary diseases, neurodegenerative processes and canceragainst which these pigments they protect us.

Is the color of food important?

It is important include fruits and vegetables in each of the daily meals. Choose quality products, preferably seasonal and biologicalstimulates consumption because it provides better sensory perceptions.

In Spain and other countries the “5 a day” campaign proposes taking five daily servings of these foods. the more color be in them, better.

Orange, yellow, purple, red… The healthy diet is neither monotonous nor monochromatic, but enters through the eyes and is full of variety, colors and nuances, just like life itself.

Creativity, imagination and variety they can also contribute to a higher intake of healthy substances.

Since the colors of fruits and vegetables correspond to the presence of different pigments, opt for a varied palette helps to eat regularly different antioxidants.

What nutrients do orange foods provide?

Foods like carrots, mangoes, papayas, apricots, and pumpkins contain beta carotenea pigment that acts as provitamin A and antioxidant.

Numerous studies associate the consumption of carotenoids with a increased immune response and the protection against atherosclerosis.

What does yellow-orange food protect from?

foods like oranges, tangerines and lemons contain flavanonesa type of flavonoid that acts as antioxidant neutralizing free radicals.

These foods from the citrus family are also a very important dietary source of vitamin C It also has an antioxidant action.

What are the benefits of red-purple foods?

Foods of this color, such as plums, grapes, berries, aubergines, red cabbage and beets, contain anthocyaninsan important subgroup of the large family of flavonoids considered very antioxidant.

Other foods rich in this pigment are black beans and red wineof which a moderate use is recommended.

What is lycopene and how does it influence health?

Lycopene is the tomato red pigment and pink grapefruit. It is estimated that its antioxidant capacity is double that of beta-carotene.

Epidemiological studies highlight its antitumor action, especially in prostate cancer. It is also credited with a potential benefit for reduce cardiovascular risk.

What does lutein contribute to the body?

It’s about a fat-soluble yellow pigment present, for example, in yellow-green vegetables such as leafy greens.

Epidemiological studies highlight its protective action against degenerative eye pathologies, especially macular degeneration. Protects the retina from solar ultraviolet radiation.

What is quercetin and how does it work?

This yellow-green flavonoid it is typical of foods like onion, apple, broccoli and cabbage.

Can reduce inflammation in allergic processes and inhibit oxidation of low-density lipoproteins, which carry “bad” cholesterol.

Are daily amounts of pigments recommended?

Despite how much research and progress has been madecurrent scientific knowledge basic aspects of pigments, such as their availability, metabolism and consumption by different groups and populations, is incomplete and it does not allow for the establishment of concrete intake recommendations for now.

Should they be taken as supplements?

There are supplements on the market that contain pigments, such as lutein and lycopene. But this remains a contentious issue today.

Getting them from the diet is most likely the best option.. In any case, before starting any supplementation, the most prudent thing to do is to consult a specialist.