All you have to do is take a look around to discover the enormous wealth of colors and nuances that nature has to offer. There is nothing accidental about this picturesque spectacle created by Mother Nature. The different colors, for example, not only make fruits and vegetables look particularly colorful and appetizing, but also indicate their ingredients. Aside from the aesthetic aspect of food coloring, the individual colors of vegetables and fruits have an arsenal of health benefits. The more colorful the plate, the greater the proportion of vitamins, minerals and antioxidants that you get from your food. Below you will learn more about the connection between fruit and vegetable colors and their health benefits. Colorful recipe suggestions by color are also waiting for you.
How can the variety of colors in raw food be explained?
The variety of colors in our food arise from the accumulation of color molecules, the so-called pigments. In the plant world, the diversity of pigments is truly impressive. They fall into two broad categories: water-soluble and oil-soluble. The water-soluble group includes flavonols (yellow) and anthocyanins (from orange-red to violet-blue). The group of fat-soluble pigments includes carotenoids (red, orange or light yellow) and chlorophylls (dark green).
Even before the children know the tastes of all foods, they can see that the colors of the food influence the desire to savor it and the taste. In addition to the optical aspect, pigments also fulfill a number of important health functions: oxygen transport,Protection against UV rays, antioxidant absorption, metabolism support, etc.
As already mentioned, the different plant pigments that are responsible for the colors of fruits and vegetables bring different health benefits to the body. To find out more about the benefits of vegetables and fruits of a certain color, we will take a closer look at each color group. You will also find information about secondary plant substances, their representatives and their health-promoting effects.
Which plant substances are hidden behind the colors?
fruit andVegetablesin Rot
Lycopene is responsible for the red color of vegetables and fruits. The red plant pigment, which belongs to the carotenoid group, is found in fruits and vegetables such as rose hips, pomegranates, raspberries, strawberries, cherries,red currants, cranberries, watermelons, tomatoes, chilli, red peppers, radishes, etc. Foods containing lycopene have an antioxidant effect and protect the body from free radicals. The most common carotenoid in the body prevents heart and vascular diseases as well as age-related eye diseases. The lycopene has a stimulating and invigorating effect.
Lifesmittel inOrange and yellow
Bananas, yellow plums, pineapples, lemons, papaya, apricots, oranges, mangoes, tangerines, yellow zucchini, yellow and orange peppers, pumpkin, carrots and many other fruits and vegetables contain orange and yellow carotenoids. These are antioxidants that have a positive effect on the immune system, protect against free radicals and slow down the skin aging process. Carotenoids boost metabolism and improve digestion. These plant substances should prevent diseases such as Alzheimer's, Parkinson's and rheumatism. In addition to giving plants their bright red, yellow and orange coloring, carotenoids protect the skin from UV rays and prevent the development of macular degeneration, which can lead to vision loss. Alpha and beta carotene, lutein and lycopene are among the phytochemicals that can benefit our health.
Diegreen group
Chlorophyll and lutein are the two main pigments found in green vegetables and fruits. Excellent representatives that contain chlorophyll are lettuces, beans, peas, cucumbers, green peppers, avocados, zucchini, kale, spinach, chard, green apples and pears, limes, green grapes, kiwis, etc. Also green herbs such as basil, parsley, dill and tarragon contain chlorophyll. As you know, the green plant pigment is involved in photosynthesis. It also has an important meaning for people. It supports the construction of new cells and the detoxification of the body. Digestion, wound healing and regeneration are also promoted. The pigment lutein in many types of fruit and vegetables protects the eyes and also supports cell structure.
The antioxidant virtues of blueandpurple fruits and vegetables
Anthocyanins are found in foods such as blueberries, blackberries, currants, raisins, figs, plums, purple carrots, red cabbage, purple eggplant, blue grapes and beets. Spices such as sage, thyme and heather also contain the blue and violet plant pigments. The representatives of the blue-violet group have strong antioxidant and therapeutic properties. The anthocyanins it contains are true anti-aging miracle weapons. They support healthy blood vessels and protect against skin aging. Blue and purple fruits and vegetables are said to have anti-inflammatory effects. Your eyesight and memory can also benefit. According to studies, eating a handful of black berries a day helps fight obesity, boost memory and keep the heart healthy.
Fruits and vegetables in white
Foods such as garlic, onions, fennel, cauliflower, celery, parsnips, potatoes, salsify, Jerusalem artichokes and asparagus should also end up on the plate. White foods contain lots of vitamins, minerals and fiber, although they usually look less impressive compared to their colorful cousins. The secondary plant substances contained in it are also part of a healthy diet. White fruits and vegetables contain allicin, whichanti-inflammatory and antibacterialworks. Allicin also has vascular-protecting and blood circulation-promoting properties. White fruits and vegetables also contain saponins. They have antibacterial and antifungal properties.
Recipes with fruits and vegetables by color
To ensure that the body is supplied with all the nutrients it needs, there should be a colorful mix on the menu. Below you will find recipes for healthy and delicious colorful dishes that provide a varied variety.
damageRote-Bete-Cremesuppewith raspberries
Raspberries contain vitamins A, B and C as well as iron, calcium, magnesium, potassium and folic acid. They have an antioxidant, blood purifying and hematopoietic effect. Beetroot is not only a great source of nutrients, but also an absolute all-rounder. Beets can minimize the risk of heart disease and improve blood circulation. The red tuber promotes liver function andstimulates digestion. How about a healthy combination of both?
Ingredients for 2 servings:
300 g cooked beetroot
1 pack of raspberries
1 shallot, chopped
80 g Seidentofu
175g water
1 tbsp cumin powder
Salt and pepper
To prepare the cold soup, all the ingredients are mixed in the food processor to a smooth and creamy consistency. You can store the attractive bright red soup in the refrigerator and garnish with crumbled tofu before serving.
Oven vegetables with fresh herbs
Here is a recipe for roasted vegetables in olive oil from the oven, which are refined with fresh rosemary, sage and thyme.
Ingredients:
1 butternut squash, peeled, seeded and diced
5 medium red potatoes, peeled and diced
1 large onion, chopped
1 tbsp fresh rosemary, chopped
1 tbsp fresh sage, chopped
1 tablespoon fresh thyme, chopped
60 ml olive oil
Salt and pepper to taste
Place the diced vegetables in a large bowl and sprinkle with fresh rosemary, sage and thyme. Drizzle the vegetable and herb mixture with olive oil. Line a baking tray with baking paper and preheat the oven to 230 degrees. Mix well and distribute the vegetable cubes evenly in a single layer. Season with salt and pepper to taste. Roast in the oven for about 20-25 minutes, stirring after 10 minutes. TheOven vegetables are ready, when the cubes turn brown in some places and the potatoes can be easily pierced with a fork.
Roasted broccoli and fennel soup
Our healthy “green” suggestion is a creamy, vegan broccoli and fennel soup, which you can garnish with sunflower seeds and sererie leaves if desired. For four servings you will need the following ingredients:
4 cups broccoli florets
2 cups fennel, sliced
2 tbsp olive oil
5 garlic cloves, minced
1 medium onion, chopped
3 cups kale, chopped small
70 g rohe Cashewnüsse
700 ml water
2 tbsp lemon juice
Sea salt and black pepper
Spread the broccoli florets and fennel slices on a baking sheet lined with baking paper. Drizzle the vegetables with 1 tablespoon of olive oil and roast them for about 20 minutes. Turn after 10 minutes. Meanwhile, heat the remaining olive oil in a large pot and sauté the garlic and onion. Then add the roasted broccoli and fennel and stir. Add the kale, cashews, water, lemon juice and the kale and season generously with salt and pepper. Let the mixture simmer for 5 minutes, remove from the heat and puree until smooth.
Salad with red cabbage, purple carrots and red onion
Ingredients:
200 g purple carrots, grated
200 g red cabbage, grated
½ red onion, coarsely chopped
¾ cup fresh cilantro, finely chopped
optiona: 1 jalapeno, finely chopped
45 g roasted almonds, finely chopped
For the dressing:
2 tbsp olive oil
2 tbsp apple cider vinegar
2 tablespoons maple syrup
1 garlic clove, finely chopped
1/2 teaspoon cayenne pepper, ground
Salt and ground black pepper
Mix all the ingredients for the salad except the almonds in a large bowl. Prepare the dressing in a bowl, season well and let it sit in the fridge for an hour. Before serving, sprinkle the salt with the dressing and garnish with toasted almonds.
Cream soup with parsnips and/or parsley root
Here is a recipe for a delicious white vegetable soup refined with white truffle oil and hazelnuts.
Ingredients for 4 servings:
450 g parsnips and/or parsley root, peeled and chopped
480 ml whole milk
235 ml vegetable or chicken stock
2 tablespoons Parmesan cheese, grated
Salt and white pepper to taste
6-10 drops white truffle oil, optional
6-10 roasted hazelnuts
In a large pot, bring the parsnips and/or parsley root, milk and stock to the boil and simmer over medium heat for 15-20 minutes until the vegetables are tender. Remove the pot from the heat, add the Parmesan cheese and mix until smooth with the hand blender. Season with salt and pepper. Garnish with hazelnuts, truffle oil and parsley before serving.
Roasted rainbow vegetables from the tray
Last but not least, we would like to offer you a recipe for rainbow vegetables from the oven, which with its rich colors will ensure that you don't get bored at the table. After learning about the effects of plant dyes, you can probably imagine that the entire spectrum of colors in a delicious dish provides the body with all the nutrients it needs.
Ingredients for 8 servings:
2 red beets, peeled and cut into small wedges
2 golden beets, peeled and cut into small wedges
1/2 small kabocha pumpkin, halved, seeded and thinly sliced
2 cups small Brussels sprouts
about 16 asparagus stalks
1 watermelon radish, cut into half moons
several baby parsnips, peeled
8-10 baby carrots, peeled
60 ml olive oil
Salt and black pepper to taste
Red pepper flakes to taste
1 teaspoon dried oregano
Preheat oven to 200 degrees. Line two baking trays with baking paper. Drizzle the vegetables with olive oil and gently shake the baking sheet. Season with salt and pepper. Spread the beets, carrots and pumpkin evenly on the baking sheet and place the rest on the second baking sheet. Sprinkle everything with red pepper flakes and oregano. Roast rainbow vegetables for 30-40 minutes, turning once or twice. The vegetables should be tender but not mushy. Serve immediately.
Prepare dishes that are as colorful as possible and do something good for your health!
