Health experts recommend eating a colorful diet. But, why should you eat more yellow and orange fruits or vegetables? This food group contains a combination of nutrients that can greatly improve your health. To give you a better view, here are the numerous benefits of orange and yellow-colored foods.
Nutrients in Orange and Yellow Fruits and Vegetables
Most of the widely-known benefits of orange and yellow-colored foods are due to their carotenoid contents. These compounds are responsible for the deep and vibrant color of fruits and vegetables under this group. But, that’s not all. Carotenoids can greatly improve your health.
Take lutein and zeaxanthin for example. Aside from being potent antioxidants, studies have revealed that these compounds can also absorb the blue light the damages the eyes. As such, they can prevent some eye problems. You can get these beneficial substances from foods such as carrots, sweetcorn, paprika, and cayenne pepper.
Beta-carotene is another valuable and popular carotenoid. This substance is not only a powerful antioxidant but a provitamin A as well. Meaning, our bodies can turn this compound into vitamin A. In fact, experts recommend eating foods rich in beta-carotene to get your daily dose of vitamin A. This is especially true for those who prefer plant-based products. The best products you can eat are carrots, cantaloupe, apricots, squash, and sweet potatoes.
2. Vitamin A
Aside from ensuring that you have a healthy vision, vitamin A can also help strengthen your immune system and prevent infections like the common colds. Moreover, this nutrient is also one of the best substances that can help you age gracefully.
However, according to health experts, consuming foods rich in vitamin A is the most effective way to get this essential nutrient instead of taking supplements. As mentioned, if you prefer the plant-based diet, the best sources are orange and yellow-colored foods loaded with beta-carotene.
3. Vitamin C
Vitamin C has numerous functions is our body. One of its most popular roles is its ability to boost your immunity. According to a study, vitamin C can increase the number of antibodies and white blood cells — your body’s main defenders against viruses and bacteria.
Additionally, vitamin C is also good for the skin due to its role in collagen production and antioxidant effects. Basically, collagen is responsible for our skin’s elasticity and the strength of our hair.
The most common products loaded with vitamin C are citrus foods such as lemons, oranges, tangerines, and pomelos. Other yellow and orange fruits rich in this essential are pineapples, papayas, cantaloupes, and mangoes.
4. Dietary Fiber
As you know, our bodies cannot break down dietary fibers. For this reason, this plant component does not nourish our cells or provide calories. However, fiber can offer several perks, especially for your heart and digestive system. If you’re trying to lose some extra pounds, dietary fiber can also aid in your journey by making you feel satiated for longer periods. Lastly, people with diabetes can also benefit from this essential plant part.
Unfortunately, not all plant-based products are rich in dietary fiber. Some of the best sources are yellow and orange foods like carrots, bananas, pears, golden beets, and sweet potatoes.
Potassium is the last nutrient in this list of benefits of orange and yellow-colored foods. Compared to other minerals, potassium is probably the least popular. However, according to a study, a high-potassium diet is beneficial for those with high blood pressure. Moreover, this essential nutrient can also decrease the amount of calcium expelled via your urine. As a result, eating more potassium can help prevent kidney stones and lower your risk of developing osteoporosis.
Fortunately, bananas are not the only source of potassium. You can also get this nutrient from potatoes, apricots, cantaloupes, sweet potatoes, and butternut squash.
Why Should You Eat More Orange and Yellow-Colored Foods?
As presented, yellow and orange foods are rich in various healthful compounds that promote healthy skin, eyes, and immune system. These fruits and vegetables also contain antioxidants that can help ward-off health problems such as inflammation, cancer, and heart diseases. Lastly, consuming these products can prevent vitamin A deficiency. Remember, orange and yellow-colored foods are the best sources of beta-carotene, which eventually turns into vitamin A upon entering our bodies.
Without these vibrant vegetables, our immune systems would be weaker, our eyesight would retrograde, and we would age faster. So why would we eliminate them from our meal plan? Keep adding them to your plate for a healthy, balanced diet.
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