You could be forgiven for assuming that the old saying “eat the rainbow” is just unsubstantiated advice to encourage people to consume more fruits and vegetables.
But when it comes to our health, color is extremely important. Whether it’s a bright red apple or a rustic green pear, the color of natural foods is a sign of the nutrients they contain.
Red apples, bell peppers, and tomatoes are rich in lycopene, which gives them their bright red color and helps protect against cancer and arthritis.
Blueberries, blackberries, and eggplants contain purple anthocyanins, tannins, and other compounds that previous research suggests may improve memory. Meanwhile, the yellow lutein behind the colors of pineapple, lemon and pumpkin helps protect your eyesight.
There are at least 5,000 nutrients found in a wide variety of fruits and vegetables, says Dr Evangeline Manziolis, a nutritionist at the University of South Australia.
She recommends ensuring a multicolored diet to “maximize health benefits.”
This chart shows the antioxidant content of fruits and vegetables by color. All antioxidants work by attracting intracellular “free radicals” that are produced by natural processes, but if they are not removed, they damage cell membranes and DNA.Evidence suggests that orange fruits and vegetables can boost fertility and lower blood pressure, while red ones can protect against some cancers and blue ones can boost memory.
The guidelines say everyone should consume at least five servings of a variety of fruits and vegetables a day to ensure optimal nutritional benefits.
The Centers for Disease Control and Prevention (CDC) says 87% of Americans don’t eat enough fruits and vegetables in their daily diet.
Red: Protects against cancer and arthritis
Red apples, strawberries, cherries, and tomatoes can reduce the risk of getting cancer and arthritis, according to major studies.
They are the best sources of carotenoids, such as astaxanthin and lycopene, which give foods their red color.
These reduce the number of dangerous “free radicals” in the body that are created naturally through breathing and movement. They can also be caused by excessive sunlight, smoking, air pollution, and industrial chemicals.
Free radicals damage the lining of cells, proteins, and DNA, increasing the risk of many diseases, including cancer and arthritis.
However, antioxidants found in red fruits, such as lycopene, siphon off these molecules shortly after they are produced, reducing the risk of damage to cells.
A systematic review from 2020, found that by suppressing these mutations, the substance reduced the risk of prostate cancer.Another review — also here 2020 — it has also been found to protect against other cancers, including those of the breast, lung and stomach.
Red-colored foods also contain vitamin C, which can help reduce inflammation levels, which can help alleviate arthritis symptoms.
A number of small studies have already linked eating strawberries to improved control of arthritis.
They include 2017 A paper found that eating 50 grams of strawberries a day for 12 weeks reduced symptoms of inflammation and osteoarthritis in participants.
of arthritis foundation — America’s Leading Organization for the Condition — Strawberries, raspberries, and red cherries all say they help with arthritis because of the antioxidants they contain.
“Some researchers have compared the anti-inflammatory properties of cherries to non-steroidal anti-inflammatory drugs (NSAIDs),” they wrote.
Orange: lowers blood pressure and increases fertility
The warm colors of oranges, peaches, carrots and satsuma come from antioxidants known as carotenoids.
However, these compounds also have certain benefits to someone’s health by helping lower blood pressure.
Known specifically as beta-carotene and beta-cryptoxanthin, they also work by collecting free radicals that can damage cells and lead to increased blood pressure.
Orange fruits and vegetables also contain vitamin C, which has been shown in multiple studies to lower blood pressure.
The vitamin acts as a diuretic, encouraging the kidneys to remove more salt and water from the body, relaxing blood vessel walls and lowering blood pressure.
There is also evidence that the antioxidants in these fruits may help boost fertility.
a 2018 A large study of 70,000 women found that those who ate more citrus fruit had a 22% lower risk of endometriosis. This is a condition in which tumors form around the uterus and impair the chances of conception.
a 2020 A meta-analysis of 440,000 women also suggested improved fertility, and found that those who ate more orange fruits and vegetables were significantly less likely to develop ovarian cancer than their counterparts. concluded.
There is also some evidence that antioxidants can help with sperm production, but this has not yet been substantiated in rigorous human trials.
Carotenoids are converted to vitamin A in the body and have been associated with improved vision in the body.
Blue and Purple: Preserving Memories
A growing list of studies suggest that blueberries, blackberries and eggplants may help protect the brain.
Its deep hue is due to anthocyanins, tannins and other antioxidants.
Two meta-analyses in 2019 When 2022 About a dozen papers have been reviewed, each pointing to benefits for memory.
Although many small studies have also suggested an association, year 2012 A groundbreaking Harvard study suggests that blueberry consumption slows brain aging by two and a half years.
Eating blue and purple fruits and vegetables boosts blood flow to key areas of the brain, providing cells with adequate nutrients and oxygen, scientists say.
Anthocyanins, tannins, and other antioxidants found in plants are also associated with reducing the number of “free radicals” in the body, which helps reduce inflammation.
Yellow: Protect your eyesight
Pineapples, corn, lemons, and even bananas can help protect your eyes from sun damage and vision loss.
They are a great source of lutein, zeaxanthin, and other antioxidants that give them their color.
Excessive sun exposure can cause free radicals to build up in your eyes and damage your cells and DNA.
However, lutein and other compounds scavenge these and prevent the worst effects.
There is also evidence that these yellow-coloring compounds protect the eye from macular degeneration.
It affects about 1 in 10 adults in the United States and tends to cause gradual loss of central vision in later life.
meta-analysis from year 2012 Eating more yellow fruits and vegetables significantly reduced the participants’ risk of developing the condition.
Another major review of over 20 studies from 2018 “Many studies support the positive effects of lutein on the eye,” he concluded.
Green: Lower risk of heart disease
Studies suggest that avocados, broccoli, Brussels sprouts, kale, and other leafy green vegetables reduce the risk of heart disease and reduce the risk of spina bifida in developing infants.
They are the best source of nitrates and when consumed they are broken down causing the dilation of blood vessels and subsequent drop in blood pressure.
This puts less strain on the heart, reduces the risk of damage to blood vessels, and lowers the risk of heart disease.
meta-analysis from 2016 People who ate leafy greens regularly had a 15.8% lower risk of cardiovascular disease.
Nitrate is an important component of chlorophyll that gives leaves their green color.
Green fruits and vegetables are also a top source of vitamin K, which raises blood pressure and helps stop the calcification of major blood vessels that lead to heart disease.
They are also a recommended source of folic acid (the natural form of vitamin B9) for all pregnant women.
Many studies have shown that this reduces the risk of spina bifida in children.
BROWN AND WHITE: Antiviral and antibacterial properties
Brown and white fruits and vegetables get their color from “flavones” such as apigenin, luteolin, and isoetin found in garlic, potatoes, and cauliflower.
However, they are also a major source of allicin, which research suggests has antibacterial and antiviral properties.
Although few human clinical trials have been conducted to date, person in lab Showed it can kill viruses and bacteria – it even led to proposals last year Can be used against Covid.
However, at this point it is still unknown whether these compounds have the same effect in humans.
there is evidence too Its allicin, like other vegetables, helps lower blood pressure by causing blood vessels to dilate.
