Benefits Of Eating a Variety of Fruits and Vegetables
By: Imran Khan
Tags: Vegetables, Online Shopping, Muscatfoodmarket, Fruits And Vegetables, Fruits

Fruits and vegetables are full of fibre and important vitamins and minerals of all kinds. But the chemicals that give their vivid colors (called phytochemicals) to fruits and vegetables also have some very unique qualities. And each colour has its own distinctive health advantages.

To learn more about the special health benefits of each colour category, check out our colour guide for fruits and vegetables.

Red

A variety of antioxidants, including lycopene (tomatoes), anthocyanins (red berries) and ellagic acid, are found in red foods (strawberries, raspberries and pomegranate). Lycopene is a very potent antioxidant that can help minimise cancer risk and protect against heart disease.

Top tip: Let your tomatoes cook! When cooked, the body absorbs lycopene more quickly, so gently cook your tomatoes, use tinned tomatoes or make your own tomato sauce for maximum gain.

Orange

Orange foods are rich in carotenoids, including alpha-carotene and beta-carotene, which are responsible for foods such as pumpkin, sweet potatoes and carrots having a bright orange hue. The human body transforms beta-carotene into vitamin A, which is vital for healthy skin, a strong immune system, and good vision and eye health (see, grandma was right, your eyes are really improved by eating your carrots!).

Top tip: not tablets, not carrots! Too much vitamin A can be harmful, so vitamin A supplements should be avoided. The body only converts as much beta-carotene vitamin A as it wants, so try to get your vitamin A from food rather than vitamin capsules.

Yellow

Yellow foods are high in beta-carotene, a source of vitamin A for the body, as are orange foods. They also produce a potent carotenoid with strong antioxidant effects, beta-cryptoxanthin. Studies have shown, as well as ties to cancer prevention, that a slight increase in your intake of beta-cryptoxanthin will reduce your risk of developing inflammatory disorders, such as rheumatoid arthritis.

Top tip: Cook with (some) oil! Beta-cryptoxanthin is better consumed by the body with some fats, like all carotenoids, so make sure the yellow vegetables are cooked or dressed with a little oil.

Green

Green vegetables, packed full of fibre, vitamins and minerals, are some of the most nutritionally charged foods available. There is lutein and zeaxanthin in vegetables such as spinach, broccoli, peas and kale, which can help protect against age-related eye disease. Sulforaphane and glucosinolate, which may help protect against some cancers and damage to blood vessels, are also sources of vegetables such as broccoli, cabbage, Brussels sprouts, kale and pak choi (which can lead to heart attacks and stroke).

Top tip: Get (without the beard) hipster! Kale is for a good reason, the hipster vegetable of choice. It is also versatile and simple to use: it can be eaten raw in salads, stir-fried, used in soups and stews, and even made into chips! It is not only one of the great all-round vegetables.

Blue/Purple

Anthocyanins are strong antioxidants that add colour to blue and purple foods and can help protect cells from damage and minimise the risk of cancer, heart disease and stroke. Nitrates are plentiful in beetroot, radishes and purple cabbage, carrots and beans, which can help relieve blood pressure and boost physical efficiency.

Top tip: Go to the side of darkness! The darker the fruit or vegetable, the more antioxidants it contains, as a general rule. Fortunately, many vegetables have a purple shape, and some of the best fruits (plums, figs, berries, grapes…) are dark.

White/Brown

White fruits and vegetables can be coloured with anthoxanthine, which can reduce the risk of arthritis and cardiovascular disease. Banana and parsnip are essential sources of potassium, which is important for proper functioning of the heart and muscles, while coliflower, turnip and cabbage contain sulforaphane, which is associated with the battle against cancer, the reinforcement of bone tissue and the preservation of healthy blood vessels.

Top tip: Enjoy the breath of garlic! Allicin is known for its antiviral, antifungal and antibacterial properties and is found in garlic. Finely cut or crush garlic and add it to your cooking for optimum gain just before serving.

A best place to get all the fruits and vegetables around muscat, oman from muscatfoodmarket .Muscat Food Market is an online grocery store where we offer fresh produce and other essentials.