This week, is the end a series on the health benefits of certain liquids and foods that I have on a daily basis or often.
The twelfth and final of the series- eating from the rainbow or Chakra colors. This week, we will learn about white or Crown chakra foods.
The Health Benefits of White Fruits and Vegetables
When you think of healthy fruits and vegetables, you may picture bright colors like red, orange, green, or purple. And, did you know that white fruits and vegetables are also packed with nutrients and phytochemicals that can boost your health and prevent diseases? We will explore some of the benefits of eating white fruits and vegetables and give you some tips on how to include them in your diet.
What are white fruits and vegetables?
White fruits and vegetables are those that have a white or creamy flesh, such as bananas, cauliflower, garlic, ginger, jicama, mushrooms, onions, parsnips, potatoes, turnips, white watermelon, white strawberries, white mulberries, and white currants. Some of these foods may have a different color on the skin or the top part, but they are considered white because of their flesh.
What are the benefits of white fruits and vegetables?
White fruits and vegetables contain a variety of vitamins, minerals, fiber, and phytochemicals that have different effects on the body. Here are some of the benefits of eating white fruits and vegetables:
• They are rich in potassium and magnesium, which are important for regulating blood pressure, maintaining fluid balance, supporting muscle and nerve function, and preventing cramps. Potassium can also help protect against hypertension and improve bone health. Magnesium can help reduce inflammation, lower cholesterol, and prevent diabetes. One medium baked potato provides 48 mg of magnesium or 12% of the Daily Value. A cup of sliced bananas provides 537 mg of potassium or 11% of the Daily Value.
• They are high in fiber and resistant starch, which can help lower blood sugar levels, improve digestion, feed beneficial gut bacteria, and promote satiety. Fiber and resistant starch can also lower the risk of cardiovascular disease and obesity. One cup of cooked cauliflower provides 3 g of fiber or 12% of the Daily Value. One cup of cooked parsnips provides 5.6 g of fiber or 22% of the Daily Value.
• They contain anthoxanthins, which are natural pigments that give white fruits and vegetables their color. Anthoxanthins have antioxidant and anti-inflammatory properties that can protect the cells from damage caused by free radicals. Anthoxanthins can also modulate blood clotting, cholesterol levels, and blood vessel function. White watermelon is a good source of anthoxanthins and has a hydrating effect on the body.
• They contain allicin, which is a compound found in garlic and onions. Allicin has antimicrobial and anticancer properties that can fight infections and tumors. Allicin can also lower blood pressure and cholesterol levels and protect nerve cells from degeneration. One clove of garlic provides about 5 mg of allicin.
• They have anticancer effects due to their content of glucosinolates, indoles, allium compounds, and selenium. These compounds can inhibit the growth of cancer cells, induce apoptosis (cell death), modulate hormone levels, detoxify carcinogens, and enhance immune system function. White winter radishes are one of the best sources of glucosinolates and indoles.
How to include more white fruits and vegetables in your diet?
White fruits and vegetables are versatile and easy to incorporate into your diet. Here are some suggestions on how to eat more white fruits and vegetables:
• Add sliced bananas to your oatmeal, yogurt, smoothies, or cereal for a sweet boost of potassium and fiber.
• Roast cauliflower florets with olive oil, salt, pepper, and your favorite herbs for a crispy side dish or snack.
• Mince garlic and onion and sauté them with olive oil as a base for soups, sauces, stir-fries, or casseroles.
• Grate ginger and add it to your tea, lemonade, salad dressing, or marinade for a spicy kick of antioxidants.
• Peel jicama and cut it into sticks or cubes for a crunchy snack or salad ingredient.
• Add white mushrooms to your salads, soups, or sandwiches for extra flavor and texture. Saute them with garlic, butter, and herbs for a simple and delicious side dish. Blend them with cream cheese and spices for a creamy mushroom dip. Roast them with olive oil, salt, and pepper for a crispy snack. Stuff them with cheese, spinach, and bacon for a hearty appetizer.
• Make a white bean dip with lemon juice, olive oil, salt, and pepper and serve it with fresh or roasted veggies for a high-protein snack.
• Slice apples and pears and toss them with lemon juice, cinnamon, and nutmeg for a simple and satisfying fruit salad.
Eating white fruits and vegetables can help you maintain a balanced diet and improve your overall well-being.
Wrapping up the series with a final conclusion- Eating from the rainbow of colors is a simple way to improve your health and well-being. By choosing fruits and vegetables of different colors, you can get a variety of nutrients, antioxidants, and phytochemicals that benefit your body and mind. Eating from the rainbow of colors is not only fun and delicious, but also good for you.
See you next week!