Want to be healthier and leaner? Choose your food by color and make your plate as colorful as possible!
Known as “chromatic diet“, in addition to the diversity of colors in the dish, it is necessary to have a variation of the foods chosen to represent each color.
The colorful dish is healthier!
Do you know that trick of leaving the well-colored dish that some parents use to make their kids eat better? Maybe you should also use this tactic in your meals. Investing in the color diversity of food can be an ally of complete nutrition.
Who explains is the doctor nutritionist Dr. Ana Luisa Vilela specialist in slimming the diet of the people of the capital São Paulo.
Known as “chromatic diet”, in addition to the diversity of colors in the dish, it is still necessary to have variation the foods chosen to represent each color. “Although there are nutritional properties common to foods of each color, each of them has specific nutrients.
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The trick is to eat foods of five different colors a day: red, orange, purple, green, and white, so your body will have the vitamins, minerals, fibers, and phytochemicals your body needs to maintain good health and energy, protecting against the effects of age and reducing risk diseases.
teaches the doctor who compliments saying that the chromatic diet is very easy to be followed since the foods are divided into six groups and six colors, and with them, it is possible to know which are the predominant nutrients of each.
To make it easier, the weight loss specialist listed the foods and benefits of each color that will directly interfere with balance and health.
Colors of food and its benefits
Red: This color is a consequence of lycopene, a pigment that acts as a cellular antioxidant. Rich in vitamin C, these foods also have antioxidants that offer protection against disease and stress.
Examples: persimmon, cherry, raspberry, guava, watermelon, strawberry, nectarine, pitanga, pomegranate, and tomato, as well as beets and red peppers.
Yellows and Oranges: Foods that have the most yellowish and orange color are rich in beta-carotene: an antioxidant that acts against free radicals and in the maintenance of tissues and hair, it also benefits vision and improves immunity.
They are rich in vitamin C and improve the synthesis of collagen in the skin.
Examples: pineapple, mango, passion fruit, melon, corn, pumpkin, plum, cashew, apricot, carrot, orange, papaya, yellow pepper, and tangerine.
Greens: They have this color thanks to the presence of chlorophyll – a potent cellular energy, in addition to other nutrients such as beta-carotene and lutein, both antioxidants, folates, vitamins C and E, calcium, iron and potassium.
Green leaves such as chard, lettuce, cabbage, parsley, watercress, chicory, cabbage, spinach, avocado, green peppers, broccoli, pod, kiwi, peas, lemon, and cucumber .
Purple: with these colors, the food contains anthocyanin, a type of pigment linked to the presence of vitamin B1. Known as the vitamin essential for the transformation of carbohydrates and other nutrients we ingest into energy. Among its benefits is the increase of the mental disposition and the maintenance of the normal operation of the nervous system, the muscles and the heart.
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Examples: Artichoke, plum, blackberry, eggplant, black bean, fig, grape and purple cabbage.
White: The white color is the result of flavin, which indicates foods rich in minerals such as calcium and phosphorus that help maintain bones and teeth, carbohydrates and vitamin B6, which helps the cells to breathe and helps in the metabolism of proteins.
Examples: Garlic, banana, potato, onion, cauliflower, white beans, apple, pear, palmito, chuchu, mushroom, turnip and radish.
Brown: They are rich in fibers that regulate bowel function, as well as help control cholesterol and diabetes. They are also sources of mineral selenium and vitamin E, with antioxidant, vasodilator, anticoagulant and anti-fatigue functions.
Examples: Whole grains and oilseeds.