Five portions of fruit and vegetables a day are the recommended amount for a healthy, balanced diet, and it’s even better if you work out your choice based on the specific characteristics of each food.
Each colour corresponds to specific properties and nutritional benefits, this is why it’s important to include different coloured foods in your five daily portions of fruit and vegetables.
Blue/purple. Aubergines, radicchio, figs, forest fruits, plums and red grapes contain anthocyanin, with its antioxidant effect, carotenoids and vitamin C.
Green. Asparagus, agretti, basil, Swiss chard, broccoli, cabbages, artichokes, cucumbers, chicory, lettuce, rocket, parsley, spinach, courgettes, white grapes and kiwis contain chlorophyll, carotenoids, vitamin C, lutein, folic acid and magnesium. Among other things, these last ones are useful for reducing tiredness and fatigue.
White. Garlic, cauliflower, potatoes, onion, fennel, mushrooms, apples, pears, leeks and celery are rich in polyphenols, flavonoids, sulphur compounds (garlic and onion), vitamin C, selenium and potassium, which help the nervous system and muscles to work properly.
Red. Tomatoes, turnips, radishes, peppers, beetroot, watermelon, red oranges, cherries and strawberries contain lycopene and anthocyanin, with their antioxidant properties.
Yellow. Oranges, lemons, mandarins, grapefruit, melon, sweet potatoes, lotuses, apricots, peaches, loquats, carrots, peppers, squash and sweetcorn contain flavonoids and carotenoids, with their antioxidant effect, as well as vitamin C.
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