Nature offers us a wide range of colors in its fruits and vegetables, and yellow is one of the most vibrant and life-filled shades. Beyond being visually appealing, yellow foods provide us with a wealth of nutritional properties, essential for our well-being. Various studies and organizations such as the FAO and WHO agree that incorporating a variety of colors into our diet is essential to obtaining all the nutrients and bioactive compounds our bodies need.
Why are fruits and vegetables yellow?
El yellow of fruits and vegetables is mainly due to the presence of natural pigments as carotenoids and FlavonoidsThe most notable carotenoids are lutein, zeaxanthin, beta-cryptoxanthin, and beta-carotene, recognized for their antioxidant capacity and their role as precursors of vitamin A. Flavonoids such as naringin, quercetin, hesperidin, and anthoxanthins not only contribute to the color but also provide beneficial effects at the antioxidant, anti-inflammatory, and cell-protective levels.
Carotenoids and flavonoids They perform essential functions: not only do they protect the plant from ultraviolet radiation, but they also have protective functions against free radicals in our bodies, helping to delay cellular aging, reduce the risk of chronic diseases, and enhance overall cellular health.
Nutritional properties of yellow fruits and vegetables
Highlighting the nutritional properties of yellow foods is essential to understanding their importance in the diet:
- Vitamins: They are a significant source of vitamin A (provitamin A), vitamin C, and B vitamins (especially B6 and folic acid). Vitamin A is essential for the development and maintenance of vision, skin, and mucous membranes.
- Minerals: Potassium, magnesium, calcium, and, to a lesser extent, fluoride are common in these foods. Potassium helps regulate blood pressure and fluid balance, while magnesium and calcium contribute to bone health.
- Dietary fiber: The fiber present in these foods contributes to intestinal regulation, satiety, and cholesterol control.
- Water: Many of these fruits, such as melon, pineapple, papaya, and watermelon, have a high percentage of water, which helps keep us hydrated and promotes the elimination of toxins.
- Antioxidants: Compounds such as lutein, zeaxanthin, beta-cryptoxanthin, flavonoids, and others help prevent oxidative stress, strengthening the immune system and preventing degenerative diseases.
Health benefits of yellow fruits and vegetables
Frequent consumption of yellow fruits and vegetables provides unmatched benefits, endorsed by entities such as FAO and WHO. Some of the most relevant benefits include:
- Improve vision: Lutein and zeaxanthin, found primarily in corn and grapes, protect the retina and prevent age-related eye problems.
- Skin care: Thanks to vitamin A and antioxidants, cell regeneration, elasticity and skin hydration are promoted.
- Strengthening the immune system: Vitamin C, along with other antioxidant compounds, helps create a defensive barrier against infections and maintain healthy organs and tissues.
- Cardiovascular health: The potassium and phytonutrients present help protect the heart, reducing LDL cholesterol and regulating blood pressure.
- Fetal protection: Folic acid is essential during pregnancy to prevent birth defects and support the proper development of the fetus's nervous system.
- Prevention of degenerative diseases: Due to their antioxidant and anti-inflammatory properties, they are associated with a reduced risk of diseases such as arthritis, cancer, and neurological disorders.
- Digestive balance and weight control: Fiber and water promote satiety, maintain intestinal flora, and help combat disorders such as constipation.
Yellow fruits essential in your diet
- Banana: It stands out for its energy, fiber, potassium, and tryptophan content. It's ideal for controlling blood pressure, improving mood, and providing energy for the day.
- Pineapple: Rich in vitamin C, bromelain, and manganese. Its antioxidant and anti-inflammatory properties protect bones and aid digestion, while also supporting the cardiovascular and cognitive systems.
- Yellow Apple: A source of fiber, it helps regulate cholesterol and is digestive. It contains antioxidants that protect the brain and skin.
- Yellow pear: Contains B vitamins, vitamins C and K, and minerals such as calcium and potassium. It promotes bone health, nerve function, and digestion.
- Mango: A superfood rich in magnesium, vitamins A, B and C. It helps balance the digestive, nervous and bone systems.
- Lemon: Rich in vitamin C, it facilitates iron absorption, strengthens the immune system and is an excellent purifier.
- Yellow grapes: Rich in water, resveratrol, and flavonoids, they promote cardiovascular function, detoxification, and have an antioxidant effect.
- Yellow melon: High in water, vitamins, and minerals, it's ideal for hydrating and caring for the digestive system and skin.
- Papaya: Excellent for digestion due to its papain, an antioxidant that contributes to skin health.
- Peach and yellow plum: They provide carbohydrates, water, vitamin A, and antioxidants, improving skin health and strengthening the immune system.
- Passion fruit: Source of vitamin C and fiber, with a relaxing and sleep-promoting effect thanks to its alkaloids.
Recommended yellow vegetables
- Corn: It is known for its carotenoids, fiber, vitamin A, and B complex. Its consumption promotes visual, digestive, and cardiovascular health. It also helps prevent diseases such as cancer and diabetes, and reduces the risk of heart attacks and strokes.
- Yellow potato: Source of potassium, vitamin C, and fiber. It satiates and helps regulate blood sugar and blood pressure when consumed in a healthy way.
- Yellow pepper: Very rich in vitamin C, potassium, and magnesium. It strengthens the immune system, vision, and muscular system.
- Yellow carrot: It provides beta-carotene, vitamin A, and antioxidants. It is essential for eye health and the immune system.
- Pumpkin and squash: Source of carotenoids, vitamin A and water, ideal for a balanced diet with protective objectives.
- Chontaduro and cape gooseberry: Very popular in certain regions, they are an excellent source of vitamin A, C and antioxidant compounds.
- Mandarin, grapefruit and yellow grapefruit: Citrus fruits rich in vitamin C and water, which promote hydration, immunity, digestion, and provide beneficial fiber.
How to maximize the benefits of yellow fruits and vegetables
- Varied and frequent consumption: The key is to consume at least five servings of fruits and vegetables daily, including several yellow ones. This ensures adequate intake of all essential nutrients and bioactive compounds.
- Healthy preparations: You can eat them fresh, in salads, smoothies, juices, desserts, soups, or as part of main dishes. Take advantage of their natural flavor and sweetness to reduce added sugar and enhance their nutritional value.
- Combine them with healthy fats: To enhance the absorption of carotenoids, pair yellow fruits and vegetables with cold-pressed extra virgin vegetable oils, seeds, or nuts.
- Explore creative recipes: From fruit salads, smoothies, dressings, and healthy snacks to cakes and muffins, there are many ways to incorporate these foods into your diet with flavor and nutritional benefits.