The Color of Health: Why Vegetables and Fruits of Different Colors Are So Important for the Body

      Plant-based foods are an important part of the human diet. They are rich in vitamins, minerals and fiber, which aid the gastrointestinal tract, regulate lipid metabolism and help remove "bad" cholesterol. In addition, the antioxidants found in vegetables and fruits protect cells from the effects of free radicals, thereby slowing down the aging process. Natalia Savitskaya, chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention, explained why it is important to eat vegetables and fruits of different colors and how to properly include them in the diet.

      Each color has its own benefits

      According to Natalia Savitskaya, the color of fruits and vegetables is directly related to their composition and health benefits.

      Yellow vegetables and fruits (apples, apricots, peaches, bananas, pineapples, corn, cauliflower, melons) are rich in carotenoids that strengthen the cardiovascular system.

      Orange products, such as carrots, pumpkin, mango and sea buckthorn, contain beta-carotene — a powerful antioxidant with anti-cancer properties.

      Red fruits — apples, watermelons, pomegranates, strawberries, tomatoes, beets, cherries, raspberries — are sources of flavonoids. These compounds help the body fight free radicals, maintain cellular youth, reduce inflammation and lower the risk of tumor formation.

      Green vegetables and fruits (kiwi, avocado, cucumbers, cabbage, spinach, lettuce, celery, peas) contain chlorophyll as well as magnesium, potassium and calcium. They support normal digestive function, strengthen the nervous system and supply the body with vitamins A, B and C.

      Finally, lilac and purple fruits — bilberries, blueberries, grapes, plums, eggplants — are known for their high antioxidant content, which slows aging and has antimicrobial effects.

      When and how best to eat vegetables and fruits

      The expert advises including vegetables in a meal together with meat or fish, as they help digest protein foods and improve the absorption of beneficial nutrients. Fruits are better eaten separately, no sooner than three hours after the main meal.

      According to Savitskaya, it is best to consume these products in the morning, as they provide the body with necessary energy. They are not recommended at night.

      "The thing is, they increase stomach acidity, and fermentation begins. Fructose, in turn, promotes insulin release, which increases the burden on the pancreas," the doctor noted, adding that insomnia, excess fat and swelling may also occur.

      The expert reminds: fruits should not replace a full meal, as this can disrupt fat and carbohydrate metabolism.

      How much to eat

      For children under one year, fruits are best given as purees and mousses. After the appearance of teeth, fresh fruits can be introduced, but no more than 150 grams per day. Between the ages of three and seven the norm can be increased to 200 grams, and for schoolchildren — up to 300 grams. Adults are recommended to consume 400 to 500 grams of vegetables and fruits daily.

      How to choose healthy products

      Savitskaya advises favoring seasonal and local vegetables and fruits. Even if they do not look perfect, such produce most often contains the maximum amount of nutrients. Imported products can be stored for a long time and lose some of their benefits.

      "Do not be shy or lazy about making homemade preserves for the winter. They will not contain the excess salt and sugar found in commercial canned goods, and you can always control the quality of the raw produce. And some fruits store well without special processing," the physician concluded.

      Earlier, an endocrinologist told Nizhny Novgorod residents how to lose weight wisely.

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