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Benefits Of Eating White/Brown Fruits & Vegetables
We all know that eating plenty of fruits and vegetables is good for our overall health. But did you know the benefits of eating more white or brown fruits and vegetables? We will find out in this article.
The brown-coloured fruits and vegetables contain large amounts of anthoxanthins (flavones and flavonols). Anthoxanthin is a type of water-soluble pigment which ranges in colour from white or colourless to cream to yellow.
The white or brown coloured fruits and vegetables are:
List Of White Or Brown Fruits
- Banana
- Date
- White peach
- White nectarine
- Brown pear
List Of White Or Brown Vegetables
- Cauliflower
- Garlic
- Ginger
- Mushroom
- White onion
- Parsnip
- Potato
- Shallot
- Turnip
- White corn
- Kohlrabi
- Jicama
- Jerusalem artichoke
Brown
rice,
lentils,
whole
wheat
and
oatmeal
are
some
of
the
brown-coloured
food
grains.
These
white
and
brown
coloured
vegetables
contain
high
levels
of
phytonutrients
which
can
protect
you
from
various
diseases
when
consumed.
Let's
have
a
look
at
the
benefits
of
consuming
white
or
brown
fruits
and
veggies.
Benefits Of Eating White or Brown Fruits & Vegetables
1. Good For Heart Health
White
fruits
and
vegetables
like
bananas,
dates,
mushrooms
and
potatoes
contain
a
good
amount
of
potassium.
Potassium
is
required
by
the
body
to
control
the
electrical
activity
of
the
heart
and
muscles.
A
high
potassium
intake
is
also
known
to
lower
the
risk
of
stroke,
lower
blood
pressure
and
decrease
cholesterol
levels,
thus
promoting
cardiovascular
health.
2. Prevents Cancer
Allium vegetables like garlic and white onion have been reported to protect against stomach and colorectal cancer. It is due to the presence of organosulfur compounds and allyl derivatives,which suppress the action of carcinogens in the oesophagus, colon, and stomach.
White or brown veggies and fruits contain nutrients like beta-glucans, lignans EGCG and SDG that activate the natural killer B and T cells which reduce the risk of colon cancer and prostate cancer.
3. Boosts Immunity
These fruits and vegetables also contain nutrients like beta-glucans, lignans EGCG and SDG which are known for their immune boosting activity. It strengthens your immune system which is crucial to keep any type of harmful diseases and ailments at bay. Selenium, one such mineral found in mushrooms, plays a key role in supporting the immune system.
4. Keeps The Digestive Tract Healthy
Consuming potatoes with skin, pears and mushrooms, helps to maintain a healthy digestive system as they contain lots of fibre and reduces the risk of colon cancer as well. Fibre helps in bulking up the stool and passes out the stool effectively from the intestine, thus preventing constipation or irregular stools.
5. Speeds Up Metabolism
These white fruits and veggies have metabolism-boosting properties that promote fat burn and help you maintain a healthy weight. Brown rice and mushrooms are rich in selenium which boosts metabolism, the faster your metabolism is, the more calories you burn.
Benefits Of Consuming Green Fruits And Vegetables
6. Keeps Skin And Hair Healthy
White and brown fruits and veggies are abundant in antioxidants like vitamin C which prevents ageing of the skin and hair. It is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals that can speed up faster ageing of skin and hair. This vitamin also aids in the absorption of iron, a mineral necessary for hair growth.
7. Prevents Arthritis
Garlic and ginger are spices that possess anti-inflammatory properties. These properties can help prevent inflammation in the joints and aid in decreasing the symptoms of arthritis. Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines which can help fight the pain, inflammation and cartilage damage ofarthritis.
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