Multicolor diet: benefits of eating more fruits and vegetables

Multicolor diet: benefits of eating more fruits and vegetables. Phytochemicals, substances responsible for the color of some foods can enhance our body's defenses.

Combine foods for their attractive colors not only makes the food, it also strengthens the body's defense against certain diseases, in synergy with fiber, vitamins and minerals from plant foods. Read Five Foods for Weight Loss

The substances present in edible plant tissues such as fruits, vegetables and seeds, which are responsible for pigmentation and flavor, called phytochemicals, explains Silvia Robles, chemical analyst at the National Center for Food and Nutrition in Peru.

Some of the best known phytochemicals and beneficial to health is lycopene found in tomatoes, soy isoflavones and flavonoids in fruits. Also coffee alkaloids, essential oils of lemon and orange carotenoids from papaya.

Its properties are different. "Some act as antioxidants, they protect our cells against oxidative damage and reduce the risk of developing certain cancers," said Robles. In this group are allyl sulfides (garlic), carotenoids (fruits, carrots), flavonoids (fruits and vegetables), polyphenols (tea, grapes).

Others, she adds, have hormonal effects such as soy isoflavones, which mimic female estrogen and help reduce symptoms of menopause and osteoporosis. There are also with antibacterial phytochemicals as allicin in garlic and stimulating enzymes such as capsaicin, found in pepper and can protect DNA from carcinogens.

Phytochemicals are found in most foods, except as refined sugar or alcohol. "We have them in whole grains, vegetables, seeds, fruits, vegetables, herbs and spices, but the easiest way to get more phytochemicals is to eat fruits and vegetables such as cauliflower, cabbage, carrots, broccoli, etc..," Says Robles.

VEGETARIAN FOOD
"The vegetarian practice abstinence from meat and animal products. However, the practice of this inclination is not balanced can cause dietary deficiency of protein, calcium, iron, vitamin B12 and vitamin D. Such deficiencies can be triggered in cases of anemia, osteoporosis, short stature, malnutrition, decreased energy, low immunity to infections, "says Dr. Ricardo They look Chavez, Clinica Maison de Sante.

"We recommend eating sesame is rich in calcium, and citrus to help the absorption of iron from plant foods and avoid coffee, it inhibits it. There are vegetables that provide vitamin B12, so it must be supplemented by a doctor, "suggests Lucena.

TO ADDRESS
Red foods help eliminate toxins, blue or purple have antioxidant power, and lower blood pressure targets.

While the green prevents cholesterol, yellows and oranges help strengthen bones and teeth.

Remember that healthy eating should be complete and meet the needs of protein, carbohydrates, minerals and vitamins.