Stay healthy with colorful food

Stay healthy with colorful food

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Yellow and orange strengthen your immune system, reds protect your heart health ... Just as in the colors of the rainbow, nature contains many foods in different colors. Food of each color has its own unique benefit. Memorial Şişli Hospital Department of Nutrition and Diet. Contact Yeşim directlylisted the benefits of nutrients according to their color and made recommendations for healthy eating.

Red colored foods are good for heart disease

Red vegetables contain flavonoids from herbal chemicals and these compounds have a risk-reducing effect on digestive-respiratory diseases, heart diseases, chronic neurological diseases and certain types of cancer. Especially red beet, red cabbage is rich in these compounds. Tomatoes, pomegranates, rosehips, blackberries, raspberries, cherries, strawberries, watermelons are very rich in vitamin C. Vitamin C strengthens the immune system, increases resistance to infections, is antioxidant, has a protective effect against cancer, minerals such as iron calcium increases the use of vitamin B1 in the body. It is known to prevent cancers of the esophagus, stomach and colon-rectum. Tomato, rosehip and watermelon, which are rich in lycopene, have a preventive effect against cancer and cardiovascular diseases. Fruits such as red apples and red plums are rich in potassium. In order to ensure health, we must keep vegetables and fruits in our daily diet.

Yellow-orange colors pioneer carrot, apricot and pumpkin

Carotenoids, the precursor of vitamin A, are found in vegetables and fruits of this color group. Carrots, apricots, pumpkins, citrus fruits are rich in these compounds. Vitamin A is necessary for visual function, strengthens the immune system, increases resistance to infections, has a protective effect against cancer. It is known to reduce the risk of cancer of the esophagus, stomach, prostate, lung, liver, large intestine.
The winter months we are in offer a unique opportunity to consume yellow-orange fruits and vegetables. Citrus fruits such as oranges, tangerines and grapefruit should be included in your daily fruit consumption. Instead of making a single choice, it is beneficial to consume one of each. In addition, to take advantage of the intense pulp contained in these fruits instead of squeezing the juice itself to consume the fruit to protect your intestinal health and constipation problem will help to eliminate. Grated carrots can be used in salads and can also be used in your meals. You can consume boiled carrots as a side dish. Pumpkin desserts made without excess sugar will also be a good way to benefit from vitamins and minerals in the pumpkin.

Benefit from the anti-cancer effect of greens

Spinach, chard, parsley, lettuce, curly, mint, cress, arugula, vine leaves, green pepper in this color group are especially rich in vitamin C and diet pulp. Plants such as peppermint, oregano, sage, parsley, dill, fennel contain essential oils and have an effect on reducing the risk of hypertension, respiratory-digestive system disorders, heart disease and certain types of cancer.
Due to the high pulp, vitamins and minerals they contain, green leafy vegetables play a very important role in the protection of health and prevention of diseases. Salads prepared with fresh lettuce, curly, cress, arugula and parsley should not be missed from the tables. Don't forget to add other colored foods to enrich your salad.

Whites like radishes, celery and cabbage are all friendly to your health

Vegetables such as garlic, onions, radishes, celery, cabbage, cauliflower contain sulfur compounds and these compounds reduce the risk of stomach cancer and some types of cancer, reduce the risk of harmful substances in the body, reduce gastritis and ulcer formation, lower blood cholesterol levels. takes control and strengthens the immune system. Ellagic acid, which is found in white grapes and other grape species, is known to have a very strong anticancerogenic, antibacterial and antiviral effect. It also has antioxidant, anti-aging and slowing down cancer formation.

It offers a unique opportunity in winter to consume white foods with many benefits. Dishes made with cauliflower, cabbage and celery should not be missed from the tables. If you boil these vegetables in steam and add 1 bowl of yogurt with garlic, you will have consumed both a high nutritional value and a delicious meal.

Watch these whites! Flour, salt, sugar!

The excess salt we use as table salt can cause some health problems, especially hypertension. Daily salt consumption should be limited to 2-3 grams. Sugar causes blood sugar to rise rapidly and then fall. This causes fatigue, fatigue and drowsiness. In addition, blood sugar imbalance means that the person wants to eat continuously. When our blood sugar drops, our bodies want more sugary foods. This may lead to weight gain in people trying to maintain weight control. Excess sugar consumption also causes many diseases to occur in the long term. Therefore, the amount of sugar consumed should be limited. Prepared foods such as cakes, biscuits, fruit juices, jam, sherbet-milk desserts are the foods that should be consumed by paying attention to the amount. In addition, the amount of sugar consumed with tea should be limited, if possible, should be drunk without sugar.

Flour also has a sugar-like effect and causes sudden fluctuations in blood sugar. Consumption amount of all kinds of bakery foods should be limited while choosing bread, whole grain, rye, whole wheat flour breads should be preferred to breads made with white flour. In addition, over-consumption of bakery and sugary foods increases the amount of energy taken leads to the formation of obesity.

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