HEALTHY VEGETABLES of yellow, orange and red colors

Carrots, pumpkins, peppers, tomatoes, apricots and peaches are sources of dyes that act as antioxidants, protect against free radicals, peroxides and other harmful compounds. As a result, the body is less exposed to the development of degenerative diseases (e.g. atherosclerosis).

Contained in yellowvegetablescarotenoids are a complex group of compounds. It includes, among others beta-carotene, lutein, zeaxanthin and lycopene. In addition, individual carotenoids fulfill other important functions.

Beta-carotene strengthens immunity

Beta-carotene is transformed in the body intovitaminA. This, in turn, strengthens the immune system, affects the proper condition of the skin and plays an important role in the process of proper vision. It is necessary for the formation of rhodopsin - a photosensitive pigment present in the rods of the eye's retina, which determines the ability to see in the dark and in low light. Vitamin A deficiency manifests itself in night blindness.
» The following are excellent sources of beta-carotene in winter: carrots, pumpkin and dried apricots.

Lutein and zeaxanthin protect the eyes

Lutein and zeaxanthin, as well as beta-carotene, are important for eye he alth. After being absorbed by the body, they accumulate in the retina of the eye. There, they act as natural filters that protect against harmful UV radiation. As antioxidants, they also protect against oxidative damage to the retinal vessels. Adequate dietary intake of lutein and zeaxanthin reduces the risk of cataracts and age-related macular degeneration.
» Green vegetables (spinach, kale, broccoli, lettuce) provide significant amounts of lutein, and in smaller amounts it is found in cabbage, Brussels sprouts, carrots and peppers. Corn and peas are the most abundant in zeaxanthin.

Lycopene lowers the risk of atherosclerosis

Lycopenehas a positive effect on the condition of the skin. In people who eat it in greater amounts, it is smoother, thicker and with fewer wrinkles. What's more, it also affects the proper functioning of the prostate. Its higher consumption reduces the risk of developing atherosclerosis and improves blood cholesterol levels.
» Tomatoes are a good source of lycopene, and tomatoes produced from them are even betterpreserves: juices, pulp, purees. You can also find it in red grapefruit and papaya.

Important

Carotenoid pigments are relatively stable compounds. During a properly conducted cooking process, their losses may be as low as 10-20%.

In foods that are crushed and gently warmed, they become more digestible.

Absorption of carotenoid pigments improves the addition of fat in which they dissolve. Foods containing carotenoids should therefore be combined with a small amount of oil.

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