5 a day, this is the formula taught in English schools.
5 per day are the portions of fruit and vegetables to be consumed to stay healthy and prevent diseases of various kinds.
In addition to the United Kingdom, other European nations are also adopting the custom of indicating on food packaging whether or not they fall within the "5 a day" count, to allow you to better control and balance your diet already during the purchase.
Over the years, studies on foods, their properties and health effects have increased significantly. Juggling various manuals, guides, books and scientific articles is often tiring, but there is an easy way to contribute to health through a healthier diet: choose according to colors.
Fruits and vegetables they are good, but not all fruit and vegetables are the same properties for health. So instead of remembering strange names, the quantities and where they are found in food, a simple trick I say look at the colors of fruits and vegetables.
Choose at least 5 different colored vegetables every day it is a step towards better health.
1. Shades of purple and blue of fruit
To give pigment to these fruits are the anthocyanins. Anthocyanins have documented anti-aging effects, are antioxidants, and have a protective action on the vascular system.
Black grapes, blueberries, cherries and plums, blood oranges and blackberries are rich in anthocyanins.
2. Shades of red fruit
To give the shade of red to the fruit is the lycopene. Lycopene has antioxidant properties associated with a reduction in some forms of cancer, it decreases the risk of cardiovascular diseases, protects the skin and prevents degenerative neurological diseases.
The fruit that contains the most lycopene is the red one: watermelon, cherries, blood oranges, pomegranate, pink grapefruit, apricots, strawberries and papaya.
3. Shades of fruit yellow
Like red fruit, yellow-pigmented fruit is also rich in carotenoids. In particular, when the fruit turns more yellow in the majority presence of vitamin A.
Vitamin A contributes to the health of bones, skin, eyesight and tissues, and is also useful against aging. The fruit that contains the most is that yellow orange: netted melons, yellow peaches, oranges, mandarins, apricots, bananas.
4. Shades of fruit green
To give the green color to fruits and vegetables are there chlorophyll and folate. Chlorophyll is a powerful anti-aging while folic acid contributes directly to the synthesis of nucleic acids, cell growth and the proper functioning of the nervous system.
This category includes kiwifruit, avocado, white grapes and green apple (eaten with the peel).
5. Shades of white fruit
White characterizes foods rich in quercetin. Quercetin protects against premature aging, fights free radicals responsible for cell wasting, protects the cardiovascular system and reduces inflammatory states.
Rich in quercetin are fruits such as apple, especially in the pulp, yellow melon, banana, pears, white grapes.
How to extract natural colors from fruits and vegetables
To learn more:
> All fruit
