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COLOR FOOD DIET TO PROTECT OUR IMMUNE SYSTEM AGAINST CORONAVIRUS
In these days, when the pandemic continues, it is very important to eat color to keep our immune system strong. Thanks to different colored fruits and vegetables that you consume during the day, you get different antioxidants and vitamin groups. And what are these colors? Turkey Medicals member and our expert Turkish dietitian gave information about the subject.
There are 7 colors in the rainbow, and 5 in the colorful diet! These are: red, purple, white, orange and greens. It is possible to be more colorful, healthier, fitter by consuming a handful of these 5-color fruits and vegetables every day…
The color of energy is lycopene, the pigment that gives red to fruits and vegetables. Lycopene is a very powerful antioxidant in tomatoes. We should consume at least a handful of red fruits and vegetables every day. Strawberries, tomatoes, watermelons, which are currently in full season, are included in this group. If we count other Reds; rosehip, Red Raspberry, grapefruit, pomegranate, red pepper and cranberry are also in this group.
Fruits and vegetables of orange color are colored by carotenoids, a natural herbal pigment. Oranges rich in Beta carotene are highly effective on our immune system. We know that a strong immune system is very important to protect against covid. At this stage, Orange should be in the lead roles!
It is important to include peach, apricot, melon, Maltese plum nectarine in our decoctions, which are in the yellow-orange color group and are currently in season. In the main menus, let’s take care to consume lemon, sweet potatoes, yellow tomatoes.
Chlorophyll is the pigment that gives plants the green color. In addition to helping the liver to support the body’s natural detox ability, chlorophyll also supports immune function to prevent toxins from collecting in the body. Foods in this group are noted for their high vitamin C content. We know that vitamin C intake can also be effective in strengthening the immune system.
Grapes, plum, kiwi, lime, green onion, avocado, broccoli, collard greens, green beans, zucchini, bell peppers, green pepper, asparagus, peas, Brussels sprouts, cucumbers, spinach, swiss chard, mustard greens, collard greens, lettuce, arugula, fresh mint, dill, watercress, sorrel, green leaves in this group and all other vegetables and fruits.
The name of the pigment that gives purple fruits and vegetables a blue-purple color is ‘anthocyanin’. So, which foods are included in the group of purple fruits and vegetables? Eggplant, red beets, purple cabbage, red onion, red/purple radish ,blackberries, black raspberries, blueberries, figs, purple plums, prunes, purple-red-black grape, cherry, Cherries, currants, black berries, raisins, blood orange, purple-colored fruits and vegetables in season, we need to regularly consume at least a handful of every day.
Fruits and vegetables of white color received their color thanks to a pigment called ‘antoxanthin’. Antoxanthin is a flavonoid with antioxidant properties. Flavonoids have been shown to directly modulate the differentiation and quantity of cells belonging to the immune system. The immune system plays a key role in protecting an organism from infections and epidemics.
That’s why it’s important to add white to a Turkish Mediterranean diet every day. Allium vegetables such as garlic, onions are also known to protect against infections by activating the immune system. Alanya banana, apple, pear, quince, cauliflower, cabbage, garlic, onion, ginger, mushrooms, potatoes, radish, yam, chicory, celery, leeks, and artichokes are in season vegetables and fruits, such as it is required to be included in our menu every day.
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