What is found in green vegetables. What are the benefits of vegetables and fruits of different colors? Blue and purple

These days, dietitians are more and more likely to give the strange, at first glance, advice: “Eat more colorful things.” No, it is, of course, not about lollipops, but about vegetables and fruits of different colors! Plant-based vegan foods have been found to contain chemicals called phytonutrients that are not only extremely beneficial to health and protect against many diseases, but also give foods their bright color.

Scientists have found a relationship between color and beneficial properties of phytonutrients. Surely you would be curious to know what is the meaning and what benefits are hidden behind each specific color - today we will share this information with you. But before we get to the scientific facts, it's worth pointing out that colorful, beautiful, bright food has been proven to be healthy simply because of its attractive appearance. stimulates a healthy appetite! This is especially important in baby food - after all, children are sometimes capricious and do not want to eat. But who would refuse a plate of delicious "rainbow"? After all, we all - both children and adults - eat first with our “eyes”. Food should bring not only benefits, but also joy: saturate, including mentally.

And now about the ratio of the colors of vegetables and fruits and the nutrients they contain.

1. Red

Red vegan foods are high in beta-carotene (vitamin A), fiber and antioxidants: vitamin C, flavonol quercetin, lycopene. These substances protect the body from the action of free radicals, from cancer and cardiovascular disease, and also provide tangible support to the digestive system.

Red fruits (by the way, they are not only healthy and tasty, but also beautiful!): watermelon, cranberries, raspberries, red grapefruit, strawberries, cherries, pomegranates, red varieties of apples.
Vegetables: Beets, red peppers (both cayenne and paprika), tomatoes, radishes, red potatoes, red onions, chicory, rhubarb.

2. Orange

Orange fruits and vegetables are very useful, because. contain many antioxidants, including beta-cryptoxanthin and beta-carotene (which is converted into vitamin A in the body). They improve the health of the eyes, skin and respiratory system, help with arthritis, reduce the risk of certain types of cancer. These antioxidants also boost the immune system.

Fruits: oranges (of course!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mangoes, papaya, peaches.
Vegetables: butternut squash ("walnut" or "musk" gourd), carrots, squash, sweet potatoes.

3. Yellow

Yellow foods are rich in carotenoids (antioxidants that protect against cancer, retinal diseases, and cardiovascular disease) and bioflavonoids, which positively affect the production of collagen (which is responsible for beauty!), Tendons, ligaments, and cartilage. Yellow fruits and vegetables invariably contain vitamin C (which has anti-inflammatory effects), as well as vitamin A, potassium, and lycopene.

Fruits: lemon, citron finger ("Buddha's hand"), pineapple, yellow pear, yellow fig.
Vegetables: yellow squash, yellow tomatoes, yellow peppers, corn (scientifically speaking, it's not a vegetable, but a grain), and yellow ("golden") beets.

4. Green

Not surprisingly, green vegetables and fruits are traditionally considered extremely healthy, as they contain vitamins A, C, K, antioxidants, as well as chlorophyll, lutein, zeaxanthin and folic acid. Green vegetables help reduce the level of "bad" cholesterol and the risk of cancer, normalize high blood pressure. They are also good for the eyes, strengthen the immune system, improve digestion (due to their high fiber content), and provide the body with calcium, which is important for bones and teeth.

Fruits: kiwi, green tomatoes, zucchini, sweet green peppers, pears, avocados, green grapes, green apples, round "
Vegetables: spinach, broccoli, asparagus, celery, peas, green beans, artichokes, okra, and all dark green leafy greens (different types of spinach, kale, and other varieties).

5. Blue and purple

Scientists had to combine blue and purple fruits and vegetables into one group, because. it is impossible to separate them chemically. Products appear blue or purple due to the content of substances such as anthocyanins and resveratrol. The final color will depend on the acid-base balance of the product.

Anthocyanins have anti-inflammatory and anticarcinogenic effects, help reduce the risk of cardiovascular disease and diabetes, and are useful in the fight against obesity and overweight. Resveratrol is a substance that prevents aging, has a pronounced anti-inflammatory effect, and also lowers cholesterol, reduces the risk of cancer and Alzheimer's disease.

Blue and purple foods contain lutein (important for good vision), vitamin C, quercetin, and are generally beneficial for health and longevity.

Fruits: blueberries, blackberries, figs (figs), dark grapes, currants, plums, olives, prunes, elderberries, acai berries, maqui berries, raisins.
Vegetables: eggplant, purple asparagus, red cabbage, purple carrots, purple-fleshed potatoes.

6. White\brown

You can get so carried away eating delicious multi-colored vegetables and fruits that you completely forget about ... white ones! And this will be a big mistake, because they contain useful substances - anthoxanthins (which help lower cholesterol and high blood pressure), as well as sulfur (it cleanses the liver of toxins, is useful for protein structure and skin health), allicin (it has anti-cancer properties). ) and quercetin (anti-inflammatory action).

White fruits and vegetables strengthen the immune system and help control weight. The most useful of them are dark (brown) on the outside and white on the inside (for example, like a pear or
Other healthy white foods include cauliflower, white cabbage, onions, garlic, mushrooms, ginger, Jerusalem artichoke, parsnips, kohlrabi, turnips, potatoes, fennel, and white (sweet) corn.

7. Black

Another color that you don’t think about at first, imagining a fruit and vegetable “rainbow”! But you can’t lose sight of it, because many black fruits and vegetables are recognized as superfoods. Black vegan foods are usually the ones that contain the most antioxidants, which is why their coloring is so intense. It's a great source of anthocyanins, powerful phytonutrients that fight heart disease, diabetes, and some types of cancer!

Black foods (do not just list fruits and vegetables): black lentils, black or wild rice, black garlic, shiitake mushrooms, black beans, and black chia seeds.

This is such a wonderful fruit and vegetable palette. As a useful experiment, try eating a different color of food every day for seven days - and on the weekend you can say that you "ate a rainbow" in a week!

Scientists and nutritionists say that green vegetables are absolutely healthy. If you look at the statistics they publish, it's hard to disagree. How to eat them more often - read below

Greens are rich in vitamins, minerals, fiber and phytonutrients, which are indispensable assistants in the fight for health. It also contains chlorophyll, the miraculous pigment that gives plants their rich green color and acts like an oxygenator, purifying the blood and removing harmful substances from our liver and digestive tract. Your body and mind need to consume greens, and I will try to convince you of this.

What is meant by the word "green"?

Even though cucumbers, celery and zucchini are green in color and certainly good for you, they are not the "greens" I am talking about. I mean kale, spinach, beetroot leaves, dandelion stalks, swiss chard, collards, pak choi, mustard greens, broccoli, broccoli sprouts, watercress, and dark leafy salads. Find out who each "member" of this green "gang" is below, and look for them at grocery stores and farmers' markets nearby.

Green scrambled eggs and ham

Start adding "greens" to your diet from the very beginning of the day, when your body needs extra energy. Instead of filling your stomach with the sweets and useless calories found in toast, oatmeal, and baked goods, start your day with a nutritional "bang" by drinking a large glass of "green" juice (green vegetable juice, not green fruit juice). !). It will fill your body with antioxidants and trace elements. You can also drink a "green" smoothie filled with healthy fats and plant-based protein. If you feel the need for something heartier, make yourself an omelet with shredded spinach and chard, or stewed cabbage with half an avocado and a poached egg. Greens are breakfast for champions!

Preparation of ingredients

Set aside 15 minutes to wash, cut and pack all your greens. Fill the sink with water and throw all the greens into the water to wash them, then chop, pack and refrigerate. In the evening, when you get back from work tired, all you have to do is toss the prepared vegetables into a stewpan or steamer for a stir-fry.

Freeze your greens

There are two reasons why we should freeze "greens": on the one hand, we simply do not want them to spoil, on the other, they are always at hand. Many of the green foods I mentioned are seasonal, which means they are simply not available at certain times of the year. So if you see your favorite green vegetables in the market, buy more of them. Wash them, cut them, put them on a baking sheet and freeze them. At the end of this procedure, pack them in freezer bags - this way you will have a huge supply of vegetables for cocktails, soups, stews, cereals and fried dishes. This set will be your savior on rainy days when you need to quickly prepare some healthy meal.

Fast Monday

Try going meat-free on the first day of the week: throw a large handful of arugula on top of pizza, add cabbage and asparagus to risotto, sprinkle broccoli or beetroot leaves on polenta. Try adding "greens" to casseroles, frittatas, and pastas, or simply make salads with dark leafy lettuces, beans, olives, nuts, and cheese for a complete meal.

"Green" sachets

I admit that whole vegetables are difficult to carry with you. However, finding a bar that offers fresh "green" juice is even more difficult. In this case, it makes sense to prepare vegetable sachets with green powder. Stock up on mixes that include wheatgrass, chlorophyll, barley grass, and spirulina, and put them in your car, purse, or desk to add to your bottle of water when you need a snack. The next time you crave caffeine, drink this mixture.

Smoothie Power

Do not limit yourself to green smoothies as part of breakfast and indulge in the pleasure of drinking them throughout the day. If you're craving something sweet after dinner, it's time to mix in a few healthy ingredients. You can make both nutritious smoothies and light and low-calorie ones - it doesn’t matter, the main thing is to add a handful of frozen cabbage to them.

leafy vegetables

This group includes vegetable crops in which leaf mass is used as food. Most of them have a short growing season and can therefore be grown several times in a row or as a fore or follow crop. All of them are very rich in vitamins and minerals.

Salad- an annual cold-resistant plant. Seeds germinate at 4–5°, seedlings tolerate frosts down to -2°, and mature plants down to -6°. The optimum temperature for the growth and development of this culture is 15–20°C.

Lettuce is divided into three groups: head, leaf and romaine lettuce.

The best varieties of head lettuce May and Berlin yellow, leaf - Moscow greenhouse.

Seeds are sown in early spring, as soon as the soil is ripe, in an ordinary way with a distance of 15–20 cm row by row. The seeding depth is 0.5–1 cm. The distance between the seeds is 2–3 cm. As the plants grow, they are thinned out and used for food, bringing the distance between plants of leaf lettuce 6–8 cm, head lettuce - 10–15 cm.

To obtain early production, lettuce is sown before winter or grown in seedlings.

Harvesting is carried out when the plants form a rosette typical of the variety, but no later than the start of throwing the first arrows. Lettuce is harvested as dense heads are formed.

Watercress- an annual plant. It germinates quickly, emerges 1-2 days after sowing and grows rapidly.

Has a sharp taste. This is due to the presence of sulfur-containing essential oils in it. Used mainly for salads, it is also a good seasoning.

It is grown outdoors, and in winter even in the kitchen or other room.

It does not make any special demands on climate, soil, light, and fertilizers. In open ground, crops can be made every 14–15 days, since with rapid growth it blooms in 20–25 days.

In shady places, watercress shoots less. It is sown in the ordinary way with a row spacing of 15 cm.

It is harvested at a plant height of 6 cm, cutting off the leaves with scissors.

Spinach is an annual herbaceous plant. This vegetable provides a valuable nutritious product rich in proteins, iron and vitamins. The leaves are eaten boiled and mashed and as a soup vegetable.

The most common varieties are Giant and Victorin.

Spinach is a cold hardy plant. Its seeds germinate at a temperature of 4 °. The optimum temperature for growth and development is 14–16°. Ripens 30-45 days after sowing.

Spinach is demanding on soil fertility, moisture, responsive to fertilizers and watering. It can also grow in semi-shaded places. Does not work well in acidic soils.

Seeds are sown at the earliest possible time (end of March) in an ordinary way, the distance between rows is 20–25 cm, the seeding depth is not more than 1–2 cm.

It is grown mainly as a catch crop.

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We all know very well how important it is to eat vegetables and fruits regularly. Green vegetables (cucumbers, green peas, avocados, cabbage, and others) contain a large number of various trace elements, vitamins, and they are necessary for the proper functioning of the human body.

Today, green vegetables are used in a variety of diets for weight loss, have become the basis for a healthy diet and proper nutrition. We will tell you in more detail about the benefits of green vegetables.

Composition of green vegetables

Most green vegetables, which are grown by domestic summer residents - gardeners, contain a large amount of iron, beta-carotene, lutein (and zeaxanthin formed from it), carotenoids, folic acid and other useful trace elements. Greens contain antioxidants necessary to maintain the tone of the body. That is why it is important to eat not only fruits, but also greens, which are also rich in minerals and vitamins.

Benefits of eating greens

The presence of a large number of various vitamins allows green fruits to provide the body with almost all the necessary trace elements. Nutritionists recommend eating greens as a prophylactic against beriberi and other similar diseases. The antioxidants contained are an excellent prevention against cancer. That is why they are especially important for older people who have a decrease in immunity and the development of various cancers.

Green vegetables are widely used in various weight loss diets. Such products can be present in various mono-diets, which involve eating only one particular product. Their low calorie content allows them to be considered as an excellent product for reducing human weight. The most popular product for those who want to lose weight is cucumber, which contains only 14 kcal per hundred grams of pulp. Lettuce leaves and other leafy crops have even lower calorie content. Therefore, such products are recommended not only in diets for weight loss, but also in recipes for a healthy diet.

In addition to all of the above, these vegetables tend to cleanse the body, removing toxins and toxins from it.

About fiber

Greens contain a large amount of fiber, which has a positive effect on the work of the gastrointestinal tract. That is why green vegetables cleanse the stomach, thereby improving the general condition of the human body, increasing its natural protective functions. The metabolism is normalized, and this, in turn, allows you to solve problems with high sugar and other similar diseases. Green beans are especially useful, containing a minimum of calories and a large amount of fiber.

Glycemic index

Many nutritionists, talking about the benefits and harms of certain types of food, operate with such a concept as the glycemic index (how the food consumed affects the sugar (glucose) level). This indicator characterizes the rate of processing of products, by splitting them to glucose. The best for weight loss are those foods that have a low index. It should be said that all green, leafy vegetables have a glycemic index below 40 units. That is why they are popular with various diets for weight loss.

Recent studies indicate that regular consumption of green fruits has a positive effect on the overall mental state of a person. This color has a calming effect on the psyche, and this accordingly helps to fight bad mood, depression. Therefore, in the treatment of various psychological disorders, greens and fruits of the corresponding color are necessarily included in the human diet.

The healthiest green vegetables

There are dozens of extremely healthy green vegetables. We will tell you about the most popular such varieties of products. So, for example, a cucumber is not only a great opportunity to refresh yourself in the hot season, but also a great way to lose weight. Such an exotic vegetable as avocado contains special substances that can lower blood cholesterol levels. That is why regular consumption of it in food is an excellent prevention against diseases of the cardiovascular system. We also note that regular intake of avocados can improve vision by eliminating age-related changes in human vision.

What are leafy vegetables? This category includes species in which their leaves are mainly used for food: various types of salads and cabbages, spinach, herbs, chard, greens (parsley, dill, cilantro) and others.

is another extremely healthy leafy vegetable that is rich in indoles (fragrant substances, in small quantities it smells like jasmine, and in large quantities it smells bad) and sulforaphane (an organic particle that resists cancer cells and harmful bacteria). Regular consumption of broccoli is an excellent prevention of cancer. Due to the high content of vitamins, broccoli is used to treat scurvy and prevent beriberi. Leafy green vegetables contain various vitamins, zinc, magnesium, iron and other beneficial minerals. Such greens can relieve inflammation and lower blood sugar levels.

Green vegetables and fruits are just a godsend for our body in general, and for immunity and digestion in particular. We associate green with something right, and for good reason. Green vegetables and fruits are considered extremely healthy, because they contain vitamins A, C, K, antioxidants, as well as chlorophyll, which is responsible for their color, lutein, zeaxanthin and folic acid. They help reduce the level of "bad" cholesterol and the risk of cancer, normalize high blood pressure. They are also good for the eyes, strengthen the immune system, improve digestion (due to the high fiber content) and give the body calcium, which is important for bones and teeth. They are an excellent source of antioxidants and help us fight the signs of aging.

Fruit: kiwi, pear, avocado, green grapes, green apples

Vegetables: spinach, broccoli, asparagus, celery, green tomatoes, zucchini, sweet green peppers, peas, green beans, artichokes, okra, and all dark green leafy greens (various types of spinach, kale, and other varieties).

Due to their high fiber content, green vegetables help cleanse the intestinal walls and remove a lot of harmful substances and toxins, while normalizing metabolism. The most fiber contains spinach, broccoli, green beans, green peas and cabbage. Cabbage has recently become a very fashionable vegetable. It is super healthy both raw, due to the content of vitamin C, K, beta-carotene, potassium, calcium and folic acid, and fermented.
Green vegetables reduce the risk of diabetes. Studies show that regular consumption of green vegetables reduces the risk of diabetes by an average of 14%.
Also, green vegetables reduce the negative effects on the body from ultraviolet rays. In particular, their use increases eye protection, reduces the risk of blindness or cataracts.
Avocados are rich in substances that help lower blood cholesterol levels. Thus, regular consumption of avocados prevents the occurrence of certain diseases of the cardiovascular system. Also, this vegetable improves vision due to the content of vitamin E and the antioxidant lutein in it.
Broccoli is rich in sulforaphane and indoles, substances that help prevent cancer. Broccoli is also a good source of vitamins A, C and potassium.
Everyone knows parsley, dill and cilantro - generally champions! Parsley is rich in vitamins C, B1, B2, K, PP, E, contains carotene, folic acid, glycosides, flavonoids, essential oils, inulin, iron salts, phosphorus and other trace elements. By the way, it is an aphrodisiac!
A medium bunch of parsley satisfies the body's daily requirement for vitamin C. In this, it surpasses lemons and black currants. Parsley is also useful for people with high blood pressure, as it has a diuretic effect. Parsley contains natural antibiotics (phytoncides) and can be effectively used to gargle with a sore throat or a cold.
Dill leaves contain essential oils, vitamins B1, B2, C, PP, P, carotene, folic acid, as well as salts of iron, calcium, potassium and phosphorus. This composition suggests that dill is good for vision and skin, protects the body from infections, strengthens the nervous system, helps to cope with bad mood and insomnia, and eliminates problems with hair and skin.
And cilantro contains so much calcium, potassium, magnesium and iron that it perfectly fights against memory deterioration, the appearance of signs of anemia and circulatory disorders. The vitamin composition of cilantro is amazing: 30 grams of the herb will make up for the daily deficiency of vitamin C in the body, and 50 grams contain the norm of vitamin A.
Spinach is also a true superfood: 91% of the weight of a fresh vegetable is water. In addition to this compound, 100 grams of leaves contain 3 g of proteins, 3.6 g of carbohydrates, of which the main amount is insoluble vegetable fiber; 402% of the daily dose of vitamin K; vitamin A (in the form of carotenoid precursors, which are already converted into the active form of vitamin A in the body); folate; manganese; iron; magnesium; vitamin C, as well as somewhat smaller amounts of vitamin E, choline, B vitamins, calcium, zinc, copper, selenium. By the way, during heat treatment, the vitamins in the leaves are practically not destroyed. This is a very rare property among vegetables.
We all love apples, and everything is clear with them. Therefore, I want to highlight kiwi! In general, kiwi is a berry, and vitamins, minerals and acids are so delicately combined in it. Here's what it contains: dietary fiber, di- and monosaccharides, pectins, carbohydrates, flavonoids, vegetable proteins, fiber, beta-carotene, potassium, phosphorus, calcium, enzymes, manganese, iron, iodine, zinc, vitamins B, E, C, D and more. Kiwifruit is also rich in folic acid, which is essential for maintaining a healthy pregnancy.

And in general, scientists say that the green color is very calming, gives harmony and tranquility!