The age-old maxim that you should eat your greens holds true, but don’t overlook other colors when preparing what goes on your dinner plate. Colorful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants we need - with few calories. Along with maintaining good health, the nutrients in vegetables and fruits work together to protect against cancer, heart disease, vision loss, hypertension and other diseases. Instead of painting a rainbow, how about eating a rainbow of colors? While each color provides certain benefits, when paired with other colors, the effects on your health are astonishing. One must try to include at least one portion of yellow food every day in their diet. If you're looking for a way to make your meals more vibrant, look no further than your grocery store's produce aisle.
Yellow and orange foods are known for their health-promoting properties. These foods, rich in vitamins, minerals and antioxidants, can improve vision, strengthen the immune system, protect the heart and promote overall health.
Beta-Carotene Benefits
Yellow and orange foods are a rich source of beta-carotene, an antioxidant that is converted to vitamin A in the body. Vitamin A is essential for growth and development, vision, skin and mucous membrane health, and immune function. Beta-carotene plays an important role in preventing cardiovascular disease and maintaining good eye health. Consuming foods rich in beta-carotene can reduce the risk of developing cataracts and age-related macular degeneration, two conditions that can lead to vision loss. Additionally, beta-carotene has been shown to improve immune function, protecting the body from infections and diseases. These contain carotenoids, which reduce the risk of heart disease and inflammation, strengthen the immune system, build healthy skin and improve vision.
Antioxidants and Disease Protection
Yellow and orange foods are rich in antioxidants, compounds that help protect cells from free radical damage. Free radicals are unstable molecules that can damage cells and contribute to ageing and the development of diseases such as cancer and heart disease. Antioxidants found in yellow and orange foods, such as beta-carotene, vitamin C, and vitamin E, neutralise free radicals and reduce the risk of chronic disease. These nutrients also improve skin health by reducing damage caused by UV rays and promoting healthy, glowing skin.
Heart Health Benefits
Yellow and orange foods can help maintain a healthy heart. Their antioxidant and anti-inflammatory properties help reduce inflammation and prevent plaque buildup in the arteries, reducing the risk of heart disease. Additionally, yellow and orange foods are often rich in potassium, a mineral that helps regulate blood pressure and maintain a regular heartbeat. Eating yellow and orange foods regularly can help maintain heart health and reduce the risk of high blood pressure and cardiovascular disease. Orange and yellow fruits and vegetables are packed with nutrients that are known to protect your nervous system promote eye health and prevent heart diseases.
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Key Nutrients in Yellow and Orange Foods
Yellow and orange foods are a valuable source of nutrients essential for health. Here are some of the key nutrients found in these foods:
- Vitamin C: Vitamin C is a powerful antioxidant found in many yellow and orange foods, such as orange and lemon. This vitamin supports the immune system, promotes wound healing and contributes to the formation of collagen, a protein that keeps skin and joints healthy.
- Vitamin A: Vitamin A, obtained from beta-carotene found in foods such as carrots and apricots, plays a key role in vision, cell growth and the immune system. This vitamin is especially important for eye health, helping to prevent cataracts and macular degeneration.
- Potassium: Potassium is an essential mineral for the proper functioning of muscles and nerves. It is present in foods such as melon and orange. Potassium helps maintain a regular heartbeat, regulates blood pressure and promotes fluid balance in the body.
- Fiber: Yellow and orange foods are often rich in fiber, which aids digestion and intestinal regularity. Fiber helps maintain a healthy weight, controls blood sugar levels, and reduces the risk of heart disease and diabetes.
Spotlight on Yellow Foods and Their Benefits
Here are seven yellow veggies you should integrate into your meals to reap their health rewards.
Corn
This brightly colored plant is a staple in many countries across the globe. It’s rich in vitamins A, B and E, as well as many minerals. The yellow kernels are high in fiber, which helps the body stave off any digestive problems or illnesses including constipation, hemorrhoids, and colorectal cancer. The little yellow beads of corn all lined up on the cob also contain phytochemicals. These can stop carcinogens from infecting cells, and the phytochemicals can also help cells to halt and eliminate any cancer-like changes. Keep it simple when preparing corn and savor the deliciousness of corn on the cob. With a few ingredients, you can make a mouthwatering and nutritious veggie side for any meal.
Yellow Squash
Also known as summer squash, yellow varieties of squash provide numerous health benefits. The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s a serious nutritional power-packed veggie. Yellow squash is also rich in manganese. This mineral helps to boost bone strength and helps the body’s ability to process fats and carbohydrates. Savor the color and texture of this brightly hued veggie by lightly braising it to create smothered yellow squash with basil.
Yellow Bell Peppers
Technically they’re not a veggie; yellow peppers are a fruit. But we eat them like they’re vegetables, so let’s go with it. Mainly made up of water, the vibrantly colored vegetable is hydrating with a small amount of carbohydrates, protein, and fat. Bell peppers are a great source of nutrients, fiber, and antioxidants. They also provide folate. This is a substance that supports red blood cell functions. Vitamin K is also found in yellow peppers, which is essential in the body’s ability to clot blood. Bell peppers are rich in vitamin C, which plays a role in immune function, energy, skin health, disease protection, and wound healing. To prepare a delicious dish with yellow bell peppers, try marinating them. With hints of garlic, lemon, and oregano and mixed with an olive-oil marinade, these peppers are a great supplement to any appetizer platter or sandwich. Yellow bell peppers - These are rich in fibre, folate, iron and antioxidants.
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Potatoes
Potatoes aren’t just comfort food, they’re also really good for you. The key is to not slather them with butter, sour cream, or a mound of cheese. One of the best things about potatoes, is how filling they are without a high calorie count. Plus, they’re full of nutrients including niacin, pantothenic acid, vitamins C and B6, manganese, and phosphorus. Phosphorus is essential to the body. It’s needed to keep the structure of cell membranes. Not only that, it’s also needed for the production of energy and bone mineralization. Minimize the oils and fats you add to potatoes to get the most nutritional benefit out of eating them. You can do this by boiling the potatoes, smashing them, and adding some subtle seasoning to create crispy on the outside, tender on the inside smashed potatoes. Change up your usual choices. Swap french fries for roasted sweet potatoes fries.
Golden Beets
These yellow-colored root vegetables are sweeter than their red root relatives, but they’re very nutritious. Golden beets are heart healthy, and they also help the kidneys clear out toxins, lower cholesterol and blood pressure, and even treat fatigue. Like many yellow-colored fruits and veggies, golden beets are full of beta-carotene. Once in the body, beta-carotene is transformed into vitamin A. Vitamin A is an essential nutrient that protects body cells against damage. Roasted to perfection and tossed with fresh ingredients, lemon-herb roasted beets celebrates the natural sweetness of this root vegetable.
Pumpkin
Just a single cup of cooked pumpkin has more than 200 percent of the recommended daily amount of vitamin A. Vitamin A is good for the human body, as it helps keep vision sharp. That same cup of pumpkin also contains lots of vitamin C - about 11 milligrams - which boosts your immune system, wards off colds, among numerous other health benefits. You can’t beat a traditional pumpkin pie, especially in the autumn. Enjoy the crumbly pastry crust with the pumpkin and spice filling. Pumpkin: Rich in vitamin A and antioxidants, pumpkin is a versatile food that can be used in many dishes, from soups to desserts.
Yellow Beans
These legumes contain a whole bunch of cancer-fighting, naturally occurring plant chemicals, including isoflavones. They also contain phytosterols, which block cholesterol absorption resulting in reduced blood cholesterol levels. Legumes are also linked to reduced cancer risk. Keep the freshness, crispness, and color of yellow beans with a hint of vinegar in a green and yellow bean salad.
Other Yellow Foods to Consider
There are a variety of options to choose from - banana, pineapple, yellow bell peppers, lemon, mango and dandelion.
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- Bananas - Easy to eat and affordable, bananas have a variety of health benefits including weight loss.
- Pineapples - It's great for digestion and reduces inflammation.
- Lemon - Lemon has hydrating and alkalising properties that help keep kidney stones at bay and boosts metabolism.
- Mango - Who doesn't love eating mangoes? Mangoes improve eye health, prevent cataract and macular degeneration. The high levels of zeaxanthin in mangoes make them one of the healthiest fruits.
- Dandelion - This herb helps greatly in detoxing the body and is great for the liver.
Tips for Incorporating More Yellow Foods into Your Diet
But which veggies and fruits you eat is as important as how often you eat them. Yellow/orange fruits and vegetables, including carrots, peaches, squash and pineapple, are also loaded with vitamin C, vitamin A and potassium. "As often as possible, choose fruits and vegetables that are high in fiber," says Ventrelle. Fresh is best, but if you do cook vegetables, use a lighter preparation. Don't use a lot of oil, or fry or sauté them. Veggie preparation matters. "Fresh is best, but if you do cook vegetables, use a lighter preparation," Ventrelle says. "Don’t use a lot of oil, or fry or sauté them. Steaming or grilling is better." And be aware that if you boil vegetables, you lose a lot of the health benefits. The nutrients leach out. Don't drown fruits and veggies in heavy sauces, dips or toppings, especially if you're watching your weight. Eat with the seasons. Choose fresh fruits and vegetables that are "in season" to ensure you're eating a good variety of colors throughout the year. If you can't get fresh fruits and veggies, frozen is fine. Avoid eating a lot of canned vegetables, because they tend to have more sodium. If you like dried fruits, eat them in moderation. They tend to have a higher concentration of calories and sugar than their fresh counterparts. If you're counting calories, buy smaller pieces of fruit.