Did you know that the benefits that vegetables, fruits, and berries bring to our body largely depend on their color? We tell you why this is so, and invite you to create tasty and healthy still lifes on your plate every day.
Irina Lizun, Herbalife Nutrition nutrition expert, and David Heber, director of the UC Human Nutrition Center and author of a book on nutrition, explain how to cook vegetables and fruits the right way, how to combine them, and get the most out of them.
To begin with, the basis of proper nutrition is always balanced. A balanced diet should contain the main macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals), but there should be no extra calories. How do achieve this? First, make sure that your diet is varied – so you can get more nutrients. Second, look for functional foods that are rich in protein, fiber, enzymes, vitamins, and minerals.
More color, more value
“The color of vegetables and fruits depends on the content of coloring substances, many of which are powerful antioxidants. You probably noticed that when choosing fruits, the hand itself reaches for the brightest one? This is right! The brighter the color, the more useful substances in fruits or vegetables. By the way, a bright smell also indicates the presence of useful substances.
“The color of food affects mood and well-being. For example, vegetables and fruits in red and orange colors give us a feeling of comfort. And green vegetables give a person the feeling that he is eating healthy food.”
Why does the body need antioxidants?
Irina Lizun:
“In short, millions of active molecules are produced daily in the human body. If they are not connected in time, they damage the structure of cells. By the way, their production greatly increases during stress, illness, and smoking. The membrane, structure, and in the most severe cases, even the genetic information of the cell can be damaged.
But there is good news: antioxidants allow you to bind active molecules and render them harmless. Moreover, the most famous antioxidants are vitamins C and E, familiar to you from childhood. And in many brightly colored vegetables and fruits, we can find even more antioxidant protectors.”
David Heber:
“Each color group includes several different vegetables and fruits that are similar in their effect. For example, a tomato and a watermelon will contain similar substances because they are almost the same color. Carrots and pumpkins also have the same color – orange. Avocado and spinach are similar in green. There is a separate red-violet group – berries. This includes strawberries, blueberries, and raspberries. They are very beneficial for the immune system. The white-green group includes onions, garlic, and wild garlic. They contain sulfur (“beauty mineral”) – a necessary element for the body. It is he who is responsible for the condition of nails and hair.
Rainbow on your plate
Red vegetables and fruits (tomatoes, watermelon, strawberries, and red peppers) contain the powerful antioxidant lycopene, which has long been known for its beneficial effects on the cardiovascular system.
Purple-purple fruits and vegetables (dark grapes, blueberries, blackcurrants, blackberries, eggplants) are rich in anthocyanidins, one of the most powerful antioxidants that protect our eyes.
The yellow-orange group (carrots, pumpkin, citrus fruits, sea buckthorn) contains carotenoids. This group is useful both for vision, and immunity and as a defense against oncology.
The green group (a variety of cabbages, kale, broccoli, greens, leaf lettuce) contains isoflavonoids, isothiocyanates, and a huge range of water-soluble vitamins and essential oils. A bunch of greens every day is a great habit for longevity.
White vegetables (onions and garlic) contain quercetin and allicin, which affect the immune system, and the hematopoietic system.
Eat raw or cook?
Irina Lizun:
“Of course, eating raw vegetables and fruits is healthier because you can get the most antioxidants. But there are exceptions: for example, lycopene from tomatoes is not destroyed during heat treatment, and due to its concentration in tomato paste, it contains much more.
Similarly, lightly sautéing onions in oil increases the availability of quercetin.
Try not to peel vegetables from the skin, because it is near the skin that the beneficial substances are concentrated, and the skin itself contains the most useful fiber. It is important for both digestion and microbiota nutrition. In most cases, it is enough to wash the vegetables well, and then bake or boil them with the skins on.
David Heber:
“Most often, a person needs most of the energy in the morning. That is why it is so important not to skip breakfast and not replace it with a cup of coffee and a cigarette. The ideal breakfast should contain less fat and more protein.
Juices vs smoothies
Irina Lizun:
“Juices, even freshly squeezed, are not the best choice: they have almost no fiber left. Therefore, it is better to prefer smoothies to juices.
If you are preparing smoothies, try to mix vegetables and fruits or make berry-vegetable mixes, so there will be more fiber and nutrients. And we hope that the skin will no longer be undeservedly thrown into the garbage chute!
Life hack: you can additionally add protein and fiber to juice and smoothies. Firstly, thanks to this, they will become even more useful, and secondly, you will not get hungry any longer. For example, one serving of Herbalife Nutrition’s Dietary Fiber Complex, the world’s expert in balanced nutrition, will provide you with a daily requirement of soluble dietary fiber, which forms the correct intestinal microbiota.
And one tablespoon of Formula 3 Protein Blend contains 5 grams of healthy protein. A neutral taste and odor mixture can be added to your favorite foods and drinks.
David Heber:
“The optimal dinner is lean meat (like chicken) or fish plus vegetables and salad. Fruits and vegetables are rich in fiber and water. These two components help control body weight.”
How many fruits and vegetables do you need?
Irina Lizun:
“You need to eat vegetables and fruits every day. An adult needs at least 500 grams, while 100 of them should be taken under greens and herbs. And of course, don’t forget the berries. Even frozen, in winter and spring they retain a huge amount of vitamins and antioxidants.
What about those who do not tolerate a large number of fresh vegetables in their diet very well? Supporting digestive function with the help of natural enzymes, as well as the heat treatment of vegetables, can come to the rescue here. It is best to blanch them quickly, keeping the structure – al dente, when the vegetables are slightly crunchy.
And of course, it is worth remembering that any organism adapts to new conditions. For someone who has never eaten even a raw cucumber, salads are difficult at first. And then the digestive system adapts, and a person can no longer imagine his life without greenery.”
David Heber:
“Those who eat protein for breakfast find it easier to control their body weight. Also, I would recommend consuming protein at every meal throughout the day.”
The Formula 1 protein shake is called a balanced meal in a glass for a reason. The composition contains high-quality soy protein, dietary fiber, and a complex of more than 20 vitamins and minerals, including vitamins B6, B12, D, and C. For those who follow their figure, such a shake can be a substitute for a full meal, such as dinner. The effectiveness of “Formula 1” is clinically confirmed. It is produced in accordance with high-quality standards at all stages – from the selection of raw materials to the final product. Perhaps that is why in 2020 the protein shake received a high expert assessment from the competitive jury and won several awards at once – “Product of the Year”, “Innovation Time” and “Quality Assurance”.
