Yellow is the sun, the summer, the youth! It’s a very energizing color, and such fruits and vegetables deliver us exactly this – energy to live and conquer our limits.
WHERE IS THAT SUN?
Within the 5 colors of vegetables and fruits, we distinguish yellow and orange as one „color”. These vegetables and fruits, above all, improve the condition of the skin and help fight cancer. They are a salvation for the eyes, improve the immune system and regulate blood pressure. Here are the fruits and vegetables that have this effect:
- VEGETABLES: cucumbers, pumpkins, corn, carrots, yellow beets, yellow bell peppers, yellow potatoes, yellow zucchini, yellow tomatoes,
- FRUITS: apricots, pineapple, peaches, lemon, grapefruit, mango, cantaloupe melon, cape gooseberry, mandarins, nectarines, papaya, kaki, oranges, golden kiwi, yellow apples, yellow figs, yellow pear, yellow watermelon
WHAT ABOUT NUTRITIONAL VALUES?
NUTRIENTS: Alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, hesperidine, vitamins A and C
FUNCTION: They reduce bad cholesterol levels and blood pressure, stimulate collagen production, improving joint health. Vitamin C in citrus fruits fights harmful free radicals. Carotene protects us from harmful sun rays and affects the condition of the skin, hair and nails and also improves our eyesight.
- CAROTENOIDS – most of the yellow and orange foods are filled with carotenoids that give them the vibrant color. Three of the most common carotenoids – alpha-carotene, beta-carotene and beta-cryptoxanthine – can be transformed into the body in vitamin A. This ingredient is needed for good vision, healthy growth, a strong immune system, and maintaining skin and cell health that care about our respiratory, digestive and excretory systems. Beta-carotene, found in orange and yellow foods, helps reduce the risk of heart disease and certain cancers, especially lung cancer.
- VITAMIN A – It’s a vitamin of youth. It occurs directly in products or is obtained from carotenoids. It’s a very potent antioxidant, thus preventing cancer and slowing down the aging process.
- VITAMIN C– strengthens blood vessels, lowers LDL cholesterol, regulates blood pressure, assists with iron absorption, and contributes to red blood cell production.
- LUTEIN– protects against UVA and UVB radiation, improves hydration and elasticity of the skin, normalizes the work of sebaceous glands.
- DIETARY FIBER– Helps maintain proper weight, slows down the absorption of carbohydrates, is a prebiotic, nourishes good bacteria in the digestive tract, lowers bad cholesterol levels, improves the appearance of skin, hair and nails.
HOW TO EAT THEM
SALADS AND OATMEALS- Fruit salads are ideal for summer – full of vitamins and energy. The simple sugars contained in the fruit are balanced with fiber, found in the skin and shell of most of them. Oatmeals also love these fruits – dried (apricots, figs) or fresh (mangos, oranges, pineapples) will serve as refreshing breakfasts.
My suggestions: chocolate oatmeal with orange slices, mango salad, garnets and ricotta cheese, pumpkin and chickpea salad, potato salad with beans.
SOUPS – especially creams – for example, carrot cream, pumpkin cream or sweet potato cream – are just a few of the possibilities for filling and aromatic soups. Such warming soups are ideal for winter dinners or suppers. Potatoes can also be used as an „insert” for more clear soups or a thickener to cream soups made of less „creamy” vegetables.
My suggestions: carrot soup, pumpkin soup sweat potato soup, corn soup
BAKED- orange vegetables gain a very distinct aroma when baked. They can be made in the form of fries, or create colorful casseroles. It can be used as a „goulash insert” or stuffing for stuffed vegetables / tortillas.
My suggestions: sweet potato fries, baked potatoes, sheppard’s pie with potato and carrot puree, baked pumpkin stew, roasted peppers stuffed with corn and millet stuffing, Mexican burrito with corn.
JUICES AND SMOOTHIES – Juices with fruit particles are a rich source of carotenoids and vitamin C. From citrus we can make a homemade isotonic that will replace us with chemical, glowing with unnatural colors supermarket ones. With citrus and other orange fruits we can also create fantastic variations of vegetable and fruit smoothies, ideal both in summer (refreshing and boosting metabolism) and in winter (supplying us with vitamins and micronutrients, which we are extremely lacking at this time of year).
My suggestions: Homemade orange/lemon/ lime isotonic; orange, banana and goji berries smoothie, orange juice with pulp, mango lassi
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