Purple vegetables names. Green vegetables: what they are and how they are useful. Phytochemicals in yellow and orange fruits

Everyone associates orange or red color with joy, sun and summer. Bright carrots invariably cause a lot of delight among children. However, positive emotions are not the only effect that is caused. They are a real storehouse of substances beneficial to our body. The fact is that all orange vegetables and fruits contain beta-carotene, this chemical has proven itself to be powerful tool to fight cancer cells. It is thanks to him that vegetables are colored Orange color. The brighter the vegetable, the more beta-carotene it contains. This substance is also known as vitamin A. Without it, the body could not function normally, because it is involved in the formation of the skeleton, the synthesis of sex hormones, and is responsible for normal height body. Therefore, they are especially useful for children.

Vitamin A is also called the beauty vitamin. It promotes the normal functioning of the mucous membranes, has a beneficial effect on the skin, bones, gums, teeth and hair. For severe nervous or physical activity beta-carotene mobilizes the body's strength, helps restore energy and protects nervous system, strengthens the immune system and provides positive influence on human vision. That's why orange vegetables are good for everyone - both older people and children, and pregnant women and even athletes.

Orange vegetables also contain the substance beta-cryptoxanthin. The body needs it to prevent inflammatory diseases. People who consume sufficient amounts of beta-cryptoxanthin ensure that they grow old without joint pain and are not tormented by arthritis. Unfortunately, no more than 20% of the world's population adheres to this lifestyle. Also, this substance, along with beta-carotene, is an excellent antioxidant. Antioxidants are known to fight free radicals, which are the cause of inflammatory processes and development cancer cells.

Beneficial properties of orange vegetables

Thanks to its amazing composition, it is very beneficial for the health of every person. Scientists from a Japanese research center even found that when regular use Eating these foods can help a person live 5-7 years longer. It is enough to eat one carrot a day to provide the body with the supply of vitamin A needed for the day.

Orange vegetables are especially beneficial for children. As you know, children grow differently. Some people grow quickly, but their growth stops quite early. Others, on the contrary, grow rather slowly at first, but then adolescence sharply stretched out. This largely depends on heredity, but the child’s nutrition also plays a role. At the Hebrew University of Jerusalem, studies were conducted on the nutrition of short children. About 300 children aged from 3 to 16 years participated in the experiment. Some of them continued to eat as usual, while the rest added a large amount of orange vegetables and fruits to their diet. The results of the experiment showed that children from the second group grew 2 times faster than children from the first group. The researchers concluded that short stature is often due to poor nutrition. Children simply do not have enough vitamins and minerals in their bodies.

Also orange vegetables are very beneficial for the mucous membranes of the body. They help normalize work respiratory tract, stomach and intestines. They also provide positive effect on vision, making it sharper and allowing a person to see better in the dark. Regular consumption of orange vegetables improves the condition of the skin, hair, teeth and gums.

Representatives of orange vegetables

Carrot

Perhaps the most famous orange vegetable is the carrot. It can be eaten raw, it is very sweet and tasty. Therefore, children willingly eat it. Carrots are rich in beta-carotene, which in the human body is converted into vitamin A, B vitamins, vitamin C, E, PP and K. It also contains a lot useful minerals– potassium, magnesium, iron, phosphorus, copper, cobalt, zinc, iodine, nickel, chromium, etc. It also contains essential oils, which give carrots a unique smell.

Eating carrots lowers cholesterol levels in the body and also reduces the likelihood of heart attacks or developing certain types of cancer. Carrots are good for the heart, 30 g is enough raw vegetable to reduce cholesterol levels by 11%. And the likelihood of heart attacks is reduced by 3 times. Thanks to their high amount of fiber, carrots are great dietary product. It has a beneficial effect on the entire digestive system.

Also carrots are an excellent remedy for cancer prevention due to its high beta-carotene content. Eating one carrot a day will reduce the risk of lung cancer by 40% and colorectal cancer by 24%. Also, some studies show that the use raw carrots in food reduces the risk of developing breast cancer. Carrots are also useful for older people with poor eyesight. In old age, macular degeneration is quite common among people. Regular consumption of raw carrots reduces the likelihood of contracting this disease by almost 2 times. Carrots can also protect against stroke. One carrot a day is enough to reduce the risk of stroke by 68%. At the same time, people who have high content beta-carotene in the blood are more likely to survive this attack.

Pumpkin

Pumpkin is an equally healthy orange vegetable.. It contains a record amount of all kinds of useful substances. Pumpkin is rich in calcium, potassium, fluoride, zinc, copper, phosphorus and iron. Pumpkin pulp is usually eaten boiled or steamed. It contains a lot of B vitamins, as well as vitamin C, carotene, etc. It has beneficial influence on bowel function, a little weak. Pumpkin also activates metabolic processes in the liver, is a mild diuretic.

Pumpkin is often recommended as dietary nutrition, it is also useful for children’s delicate stomachs. It is perfectly absorbed by the body, and its energy value quite low - only 23 kcal per 100 grams. Due to the pectin content in pumpkin, it promotes the elimination of bad cholesterol, thereby becoming an excellent remedy for atherosclerosis. Pumpkin is also useful for people suffering from cardiovascular diseases (hypotension, hypertension), neuroses, gout and cholecystitis. It improves immunity, helps improve the general condition of people with hepatitis, enterocolitis, nephritis and chronic pyelonephritis, cholelithiasis. Due to the zinc content, regular consumption of pumpkin improves potency.

In this article about the benefits of phytochemicals:

Do you think the color of vegetables affects their usefulness? And how important is it that your table has not just a variety of fruits and vegetables, but also colorful ones?

Multicolored phytochemicals

Now many scientists confirm that natural chemical substances(phytochemicals) contained in various fruits, and are responsible for their bright color, help us in the fight against ailments. Vegetables and fruits contain great amount colorful phytochemicals that act as antioxidants that help destroy potentially harmful molecules - free radicals, before they damage healthy cells.

Therefore, fruits and vegetables rich in antioxidants help to successfully fight many problems and diseases such as diseases of cardio-vascular system, cancer, cataracts and even premature aging.

Research shows that the effects of exposure to fruit phytochemicals different color are different. Thus, if previously nutritionists claimed that a person should eat 5 different types of fruits and vegetables a day, now they insist that they should all be different colors. This means that every day on your plate should be vegetables of all colors of the rainbow: red, orange, yellow, green, blue and purple.

All these colorful vegetables will make your dishes not only healthier, but also more aromatic, tastier, and more original.

So what effect does color have on health benefits? Let's consider the main advantages of the fruits of each color group.

Phytochemicals of red fruits

Red vegetables and fruits:
raspberries, cranberries, strawberries, cherries, pomegranate, apples, grapes, rhubarb, pink grapefruit, watermelon, guava, tomato, red pepper, radish, red potatoes.

:
Lycopene (a carotenoid) and anthocyanin (a flavonoid) are the two main pigments that give fruits and vegetables their red color. Contains vitamin C.

Why are they useful?:
Tomatoes, watermelon, guavas and pink grapefruits are a powerful source of lycopene, which helps protect against cancer, especially prostate cancer. Lycopene is more easily absorbed if we eat hot food, so tomatoes are much healthier to eat cooked than raw. Fats such as olive oil or cheese also speed up absorption.

Anthocyanidins found in red vegetables prevent the formation of cancer cells, maintain cardiovascular health, improve vision and memory, and reduce the risk of urinary tract infections.

Phytochemicals of green vegetables and fruits

Green vegetables and fruits:
asparagus, avocado, spinach, lettuce, watercress, cucumber, broccoli, Brussels sprouts, White cabbage, dill, parsley, green beans, peas, sugar snap peas, watercress, zucchini, peppers, fresh onions, leeks, apples, grapes, kiwi.

The beneficial substances they contain:
Green vegetables and fruits get their color from a pigment called chlorophyll. Many green vegetables contain carotenoids, lutein and zeaxanthin, as well as micronutrients such as beta-carotene, folic acid salts, iron and calcium.

The benefits of using them:
antioxidants contained in green vegetables provide us with natural " sunglasses", helping to protect against harmful ultraviolet rays, affecting the eyes. Sufficient consumption of them will prevent macular degeneration, leading to blindness, and protect against cataracts. Green vegetables also help prevent certain types of cancer.

Phytochemicals of blue and purple fruits

Vegetables and fruits in blue and purple colors:
blackberries, blueberries, grapes, black currants, plums, prunes, raisins, red cabbage, red onions and eggplant.

The beneficial substances they contain:
Blue and purple fruits and vegetables get their color from anthocyanidins. Most of these vegetables and fruits contain ellagic acid and proanthocyanidins.

How can they help?:
anthocyanidins strengthen the heart muscle and reduce the risk of stroke, and ellagic acid protects against the appearance and development of almost all types of cancer. Sufficient consumption of anthocyanidin also guarantees emotional stability, normal vision, coordination of movements and good working memory in the elderly.

Multiple studies also confirm that anthocyanidins help prevent infection infectious diseases urinary tract.

Phytochemicals in yellow and orange fruits

Vegetables and fruits yellow and orange:
apricot, melon, mango, peach, papaya, orange, tangerine, grapefruit, pineapple, nectarine, carrot, rutabaga, sweet potato, pumpkin, yellow pepper, corn.

The beneficial substances they contain:
Yellow and orange vegetables and fruits are a source of vitamin C and also contain carotenoids: beta-carotene and beta-cryptoxanthin.

The variety of colors of vegetables and fruits not only pleases the eye, but also has important for our health.
They can tell you a lot about them beneficial properties Oh. Each color performs its own special function in our body. What do the colors of fruits and vegetables mean for health? Read here.

Is the color of fruits and vegetables important?

Yes, the presence of natural colors in vegetables and fruits is extremely important. Doctors and nutritionists proved many years ago that each color has its own special properties, which affect the human body differently and conditionally divided vegetables and fruits into five main color groups.

Yellow and orange vegetables and fruits

Yellow pepper, lemon, carrot, pumpkin, orange, papaya, etc. All of them contain high amounts of beta-carotene, which is known to be the best prophylactic against cancer and also improves our immunity. Beta-carotene is also a beauty product. Eat more yellow and orange fruits and vegetables if you want smooth and smooth skin. beautiful skin, thick and healthy hair, strong nails and elastic body.

This group of fruits and vegetables is also very important for the health of our eyes - it helps maintain acute vision for many years.

Green vegetables and fruits

Spinach, Brussels sprouts, lettuce, broccoli, kiwi, green onions, leek, zucchini, cucumber. The natural pigment they contain - chlorophyll - is often called the “living blood” of plants, and its main molecule is almost identical in structure to the hemoglobin molecule. The value of fruits and vegetables rich in chlorophyll is that they cleanse digestive tract And excretory system human, that is, they cleanse the blood and lymphatic fluid, and also promote weight loss. As is known, the purified one better absorbs all the substances necessary for life, making its owner full of strength and energy.

Red fruits and vegetables

Tomatoes, beets, red peppers, cherries, pomegranates, sweet cherries, radishes, strawberries, watermelon. All of them contain lycopene, which has a beneficial effect on the heart: it strengthens it and improves the functioning of the entire cardiovascular system. Lycopene is a powerful antioxidant that lowers cholesterol and has proven anti-cancer effects. Red fruits and vegetables are rich in potassium, which is also known as a friend human heart- regulates the rhythm of its work and blood pressure.

White fruits and vegetables

Chinese cabbage, cauliflower, chicory, garlic, onion. They are also called enemies of infection. This group of vegetables is rich in flavonoids (antioxidants) and allicin, which has antibacterial properties. White vegetables, especially those with a characteristic odor, can rightly be called “ natural antibiotics" They strengthen immune system and have an anti-inflammatory effect. Flavonoids also act as an antispasmodic and diuretic. White plants also contain sulfur, which helps lower the level of “bad” cholesterol in the blood.

Purple (blue) fruits and vegetables

Blueberry, dark grapes, eggplants, plums, black currants, chokeberries, dark red cranberries. They will help us live to a ripe old age because they contain powerful antioxidants, including anthocyanins. Anthocyanins slow down the aging process, protect us from infections, and also help prevent inflammation digestive system and urinary tract. At chronic diseases Bladder the best preventive and remedy- this is cranberry.

Each color group has an important meaning

Fruits and vegetables play a big role in preventing our health. And each color is important in its own way, and top scores they bring together, not separately. Therefore, to be healthy and enjoy beauty, we must eat fruits and vegetables from each color group every day.

Green vegetables have many positive characteristics. They are recommended by nutritionists for weight loss, as well as for the treatment of many diseases. Besides, green color has a beneficial effect on human psyche and helps fight stress. This is why green vegetables are gaining more and more popularity every day. Let's get acquainted with the ten most useful representatives of the green vegetable world.

Cucumber

According to botanical description, a cucumber is a berry with juicy pulp inside. The fruits belong to the genus of pumpkin plants, which look like a cylinder. The color of cucumbers can be either light green or dark green, depending on the variety. The vegetable has been grown for more than 6 thousand years all over the world. India is considered the birthplace of the cucumber.

The composition includes the following substances:

• water (up to 95%);
• vitamin A;
• B vitamins;
• ascorbic acid;
• magnesium;
• zinc;
• iron;
• folic acid;
• cellulose.

Important! Cucumber is one of the most suitable products for weight loss. 100 grams of vegetables contain only 15 kcal, but at the same time there are a large amount of vitamins and useful elements.

A plant from the amaranth family, spinach was first discovered back in the 6th century in Persia. Today it is widely used in cuisines around the world and is grown on farms as a vegetable. It can reach 30 cm in height and up to 15 cm in width. Spinach leaves of all shades of green are oval or triangular in shape.
Spinach contains:

• vitamin A, C, E;
• iron;
• magnesium;
• antioxidants;
• calcium;
• selenium;

Among the beneficial properties are the following:

• protecting the body from the appearance of cancer cells;
• stimulation of the cardiovascular system;
• improving stomach function and eliminating constipation;
• anti-inflammatory effect;
• resistance to arthritis, osteoporosis;
• prevention of vision impairment and cataracts;
• providing the body with energy.

Asparagus (asparagus) has more than 200 species, of which only a few are edible. This perennial plant looks like a Christmas tree - the long stem is dotted with small leaves in the form of needles on all sides. Mostly shoots up to 20 cm in length and no more than two centimeters in thickness are eaten. Neutral taste characteristics fruits provide an excellent opportunity to combine it with more flavorful products.
Based on color, asparagus is classified into green, purple and white. Green is the most common, it contains the most useful elements and tastes superior to the rest.

Ingredients of green asparagus:

• vitamins A, B, C, E;
• magnesium;
• zinc;
• iron;
• calcium;
• cellulose.

Green pea belongs to the legume genus, grows in oblong pods, has a round shape and a bright green color. Ripe peas taste sweet and juicy. India is considered the birthplace of peas; they have been grown there for more than 5 thousand years.

Did you know? With the help of green peas, a world record was set in 1984: Englishwoman Janet Harris ate 7,175 beans in one hour with chopsticks.

In terms of the presence of nutrients, these fruits can give a head start to any vegetable:

• beta-carotene;
• retinol;
• niacin;
• riboflavin;
• pantothenic and ascorbic acid;
• pyridoxine;
• zinc;
• calcium;
• iron;
• magnesium.

• strengthening bone tissue and joints;
• improvement of metabolism;
• increased blood clotting;
• normalization of the nervous system;
• muscle strengthening;
• increasing disease resistance.

Brussels sprouts got their name thanks to Belgian gardeners who developed this variety from ordinary kale. A two-year-old vegetable in the first year of life grows in a stem up to 60 cm. Leaves greenish color they reach 15-30 cm in length. Heads of cabbage the size of Walnut. One stem can produce about 30-35 such fruits. In the second year, the crop blooms and produces seeds.
Today, this cabbage variety is grown in Western European countries, Canada and most US states.

The calorie content of the product is 42 Kcal per 100 grams.

This low-calorie vegetable contains: useful material:

• potassium;
• phosphorus;
• iron;
• cellulose;
• vitamins B, A and C.

By regularly adding Brussels sprouts to your diet, you can significantly reduce the risk of cancer and heart disease.
The vegetable is useful for pregnant women. The components included in its composition have a beneficial effect on the development of the unborn child and exclude the possibility of the manifestation of various defects. At the same time, unlike other types of cabbage, it does not cause constipation and increased gas formation.

Broccoli is a type of garden cabbage. Its stem can grow up to 80-90 cm and form a bud on top with a diameter of up to 15 cm. The color of the fruit is dark green. The inflorescences adhere tightly to one another and are distinguished by an unusual aroma and piquant taste. This variety was bred in the south of Italy back in the 5th century BC. e. Currently, India and China are considered the leaders in harvesting.
Every 100 grams of product contains 28 kcal.

This type of cabbage is a valuable set of vitamin and mineral complex. In the composition you can find:

• ascorbic acid (up to 900% daily value);
• vitamin K (700%);
• folic acid (100%);
• calcium (30%);
• iron (25%);
• phosphorus (40%);
• potassium (50%).

Broccoli has the following effects on the human body:

• purgation;
• excretion extra salts from the body;
• increasing heart performance;
• cleansing blood vessels from cholesterol, increasing their elasticity;
• cancer prevention.

Lettuce belongs to the Asteraceae family. The plant consists of heads formed from light green leaves. In some cases, the stem can grow up to 1 meter. Lettuce is primarily used in salads and appetizers. The vegetable is ideally suited for dietary nutrition: 100 grams of leaves contain only 15 kcal. Of which: proteins - 1.3 g, fats - 0.15 g, carbohydrates - 2.9 g, water - 95 g.

The following components can be found in lettuce:

• fatty acid;
• vitamins A, PP, K, group B;
• sodium;
• iron;
• magnesium;
• potassium;
• calcium.

The vegetable crop celery belongs to umbrella plants with a massive tuber and succulent shoots. The stems can grow up to 1 meter at favorable conditions with high humidity. The leaves, painted in a rich green color, resemble in shape.
Celery stalks consist of dense pulp with pungent odor and an unusual spicy taste.

Did you know? IN Ancient Greece They believed that celery brought good luck, so it was hung in homes together with onions or garlic.

The vegetable contains nutrients, which can have a beneficial effect on kidney function. Important function This culture is able to destroy intestinal bacteria. The fibers of the product normalize digestive activity, relieving inflammatory processes.

In addition, the vegetable brings the following benefits:

• energizes, increasing productivity;
• stimulates mental activity;
• reduces cholesterol levels;
• improves well-being in diabetes mellitus.

Low calorie content - only 12 kcal per 100 grams - prevents the accumulation of fat reserves. Therefore, to lose weight, many choose a diet with this component.

The color of food products indicates the presence in them of certain beneficial substances that are necessary for every person. What vegetables are best combined in your diet to get required amount vitamins, antioxidants, minerals and other equally useful microelements?

Red vegetables.
All red vegetables contain lycopene, which reduces the risk of developing oncological diseases and atherosclerosis, slows down the aging process. He is considered one of the most strong antioxidants. A large amount of lycopene is found in tomatoes that have undergone heat treatment. That is, homemade sauce, ketchup, even in combination with other dishes, will be beneficial.

Orange and yellow vegetables.
Vegetables of these colors contain many carotenoids. Thanks to them, the body produces vitamin A, which improves vision, skin condition and immunity. Carrots, yellow peppers, and melon contain the most carotenoids.
Corn contains a lot of lutein and its isomer zeaxanthin. They contribute to the normal functioning of the visual apparatus.

Green vegetables.
Cucumbers, green peppers, peas, celery, all types of cabbage, spinach contain a lot of chlorophyll, lutein and folic acid. They significantly improve immunity. Green vegetables are especially useful for pregnant women, as folic acid helps normal development child.

Blue and purple vegetables.
Blue and purple formed thanks to anthocyanins and betanidin. The most popular vegetables of these colors include red cabbage, eggplant, and beets. They help strengthen the immune system and also have antibacterial effect. Since betanidin is destroyed during cooking, it is better to stew or fry all foods to make the dish not only tasty, but also healthy.

White vegetables.
Although white vegetables are not as eye-catching as, for example, red ones, they are also very healthy. For example, they contain anthoxanthins. White vegetables help eliminate toxins. In addition, onions and garlic have bactericidal properties.
But in almost all vegetables of this color, quite large glycemic index, that is, you should not use them too much. This is especially useful to know for those who are struggling with excess weight.

Palette of dishes.
Nutritionists recommend not limiting yourself to vegetables of a certain color, but simply learning how to combine them correctly. For example, complement dishes with warm and cold, light and heavy colors.
“Warm” vegetables include those that are yellow, orange, brown and red. It is better to supplement them with “cold” vegetables of green, blue, purple or white. They help saturate the body faster, which means you eat less.
But there are exception vegetables. You should absolutely not combine melon and watermelon with any foods. They should be eaten as a separate dish.
For example, it is very useful to combine green and red vegetables. It is only necessary to consume the dish immediately after preparation, since the enzymes of green vegetables begin to destroy vitamin C over time.
White vegetables are best combined with herbs, light vegetables red colors such as tomatoes and peppers.
According to studies carried out in the UK, the perfect dish from vegetables is one that contains products of five different colors, preferably bright ones. Thus, the body will be able to receive all the necessary nutrients. Research results have shown that a harmonious combination of vegetables by color can significantly improve health, since each component of the dish works in conjunction with others, which has a beneficial effect on health. general state body.
Doctors advise to diversify color palette dishes in order to get the maximum benefit from the vegetables consumed.