The colors of vegetables indicate what kinds of nutrients, such as anti-inflammatories, antioxidants, and vitamins, they contribute to the diet.

An image of fruits and vegetables.

There are people who often eat salad to eat something healthy, and do not take the opportunity to add something else to make our dishes even healthier. There are several nutrition experts who defend that color dishes through food can bevery beneficial to our health.

“Sometimes there are people with a monotonous tendency in their diet, who eat a salad as if by obligation, and what is really interesting is that we put different vegetables and fruits because each one has its own characteristics, there are no miraculous ones, although they insist on selling us what otherwise “, he assures in an interview the resident doctor in Family and Community Medicine and master’s degree in Clinical Nutrition and Endocrinology, Judit Soto.

In his opinion, the good thing is the variety, and each color pigment has its own properties. For example, aim for the red lycopene in tomatoes, watermelons, or red peppers; the green chlorophyll of some foods; to the bluish color of blackberries and red fruits. “Putting a little of each color is making sure that we cover all the nutrients; It is also a simple way of shopping and cooking, since in this way we make sure that we are taking everything we need ”, he adds.

In Health with reason (Paidós), a manual with which Dr. Soto gives us the keys to how diet can help us prevent diseases, comments that by introducing carbohydrates in our diet in the form of fruits, vegetables and vegetables in a whole way we will not only be adding color to our dishes but also fiber, and all the nutrients they contain: vitamins, minerals, antioxidants, and other phytochemicals.

Regrets in this sense that the anatomy of our current diet is very high in processed meats, fish, eggs, and dairy products, and on the other hand, “it is tremendously poor in fruits, vegetables, nuts, and legumes”. With this, he recommends increasing these foods more, consuming water instead of other drinks. In short, increase plant-based products and prioritize whole grains and whole grains (not whole-grain biscuits or whole-wheat bread).

Trying to eat whole foods, such as brown rice or buckwheat, for example, is consuming whole wheat. When it is ground to make flour, you remove some of the nutrients and make it less satiating. By eating those whole grains you will be satisfied earlier, and otherwise you will be less satisfied. Three whole oranges are more difficult to eat than three orange juices. They force us to chew more and this gives the brain a feeling of satiety ”, he adds.

Antioxidants and phytochemicals

Dr. Soto explains in her book that fruit and vegetables also not only contain fiber but also “innumerable nutrients”, highlighting among them antioxidants, which are the pigments that give them color. “Think about the number of colors and shades that fruits and vegetables have. The more color, the greater the nutrient richness of the food. Therefore, a good idea, when shopping, is to choose fruits and vegetables with more vivid colors. For example, purple cabbage than white; better the cantaloupe melon than the white toad skin; better green or purple leaves than pale iceberg lettuce, “he adds.

In his opinion, the interesting thing about antioxidants is their role in repairing and preventing the damage suffered by proteins that have been glycated. “Including them in our diet can improve and prevent the damage associated with diabetes, in addition to reducing the absorption of sugars from the diet, which improves blood glucose levels “, adds the resident doctor.