Enjoy the vegetables of the traditional garden, cooked with love and without hurry, it protects us against cancer and chronic diseases.
A healthy diet is balanced, varied and rich in vegetables.
More colors in your dishes means you will be nourished with more beneficial substances. Vegetables contain phytochemicals, substances that protect against cancer and chronic diseases.
Phytochemicals are responsible for the color, smell and taste of vegetables. In our body, these block those mechanisms that produce and spread the tumor cells.
The benefits of vegetables according to their colors
Vegetables can be classified according to their colors. Each of them are associated with certain health benefits.
1. White, anti-inflammatory
Take 2 cloves of garlic a day, better raw. If you cook it, first squash it with a knife. It also includes 1 onion daily in your diet.
The sulfur compounds of garlic and onions have anti-inflammatory, antibacterial and antiviral activity.
Flavonoids reduce inflammation and tumor growth. They stimulate the immune system.
2. Yellow, antioxidant
Take the raw yellow pepper, cut into strips, twice a week.
Pumpkins and zucchini are ideal for making creams, also twice a week.
Yellow pigments such as lutein are almost always antioxidant-acting carotenoids. In general, they avoid cell damage in tissues and mucous membranes.
3. Orange, protector of the immune system
Enjoy carrots and sweet potato 2 times each week. The carrot can be used as a base in vegetable smoothies.
Orange beta-carotene inhibits the growth of cancer cells and prevents lung cancer. It acts as an antioxidant and improves the response of the immune system.
4. Red, anticancer
The lycopene that gives the red color to tomato is associated with the prevention of cancers of the breast, rectal colon, cervix, lung and pancreas. Other red foods may contain similar carotenoids.
When cooking, it increases the quantity and availability of lycopene, prepare it in a sauce with olive oil.
Do not stop taking a spoonful of tomato sauce a day.
5. Green, stimulating defenses
At least 3 times a week take cruciferous: broccoli, Brussels sprouts, green cabbage, kale. They should be cooked as little as possible, or better, eat them raw, scalded or steamed. The cruciferous glucosinolates pass into the water, so it is important to take advantage of the broth.
Glucosinolates are white or yellowish, but they are found in abundance in green foods. They limit the production of hormones related to cancer, the growth of tumors and inhibit carcinogens.
Take celery, 2 times a week. It is ideal in smoothies. Also in broths and creams.
Consume 100 grams per day of green leaves: spinach, parsley, Swiss chard, lettuce, arugula, canons…
Chlorophyll stimulates the body's defenses and intestinal bacterial flora. These green foods have other potent antioxidants like beta-carotene, selenium and vitamins C and E that prevent cell damage.
6. Purple, beneficial anthocyanins
It is advisable to take purple foods twice a week: red cabbage, eggplant, purple onion.
It is advisable to eat them undercooked, because the anthocyanins dissolve in the water and degrade with high temperatures.
Anthocyanins are the pigments that give them their characteristic color. They fight against inflammation and the appearance of precancerous cells. These foods usually also contain beta-carotene.