fruits and vegetables

The 5 colors of well-being

01.08.2019 - Italy

Besides being delicious, fruits and vegetables are a very important part of our daily diet. They are not only rich in essential vitamins and minerals that help maintain a healthy and balanced lifestyle, but they also have a very low calorie intake. Thanks to the fibre they contain, fruits and vegetables have the advantage to make us feel fuller for longer and their high content of water helps us to stay hydrated throughout the day.

The most important issue for us is to spread a culture of conscious eating so that consumers will each day rediscover the value of healthy, correct nutrition. Therefore through our catering service we decided to promote the 5 colors of well-being, aiming to educate both kids and adults on the important of fruits and vegetables.

Why the colors?

Every category of fruits and vegetable presents different characteristics. In order to take advantage from each one of them, it is recommended to eat some of every color. Red, yellow-orange, green, blue-purple and white are the 5 identifying colors, determined by a variety of different natural pigments. Let’s find out together how to classify the colors and their characteristics.
red fruits and vegetables


Red fruits present several features: cherries are depurative and detoxifying, while the C vitamin contained in strawberries contributes to a normal function of the immune system. Member of this group are also red oranges, that help our body absorb the iron contained in the food we eat thanks to the ascorbic acid, and pomegranates, strong natural antibacterial. Last but not least is the watermelon: not only a fresh summer fruit, but also a powerful ally against tiredness thanks to its mineral salts. 

Among red vegetables we find tomatoes, helpful to keep the cholesterol on a low level, radishes that depurate and calm us, and red onions with antioxidant and diuretic functions. Red beet and chili pepper are respectively antioxidant and stimulate our metabolism. When eaten raw, tomatoes and peppers also contain C vitamin that contributes to the normal function of bones, cartilage, gums, skin, teeth and immune system.
yellow fruits and vegetables


Within this group we have apricots, whose A vitamin takes care of the growth of our bones, tangerines, rich in fibre and particularly helpful for the wellbeing of the bowl, and melons, full of beta carotene and able to fight free radicals. Lastly we find peaches and bananas, both sources of potassium and respectively regulators of the arterial pressure and highly energetic.

The yellow-orange vegetables are all rich in A vitamin. Carrots are the one responsible for our eyes while pumpkins preserve the integrity of skin and mucosa. Finally, thanks to both vitamin A and C peppers are powerful antioxidant.
green fruits and vegetables


Colored in green we find kiwis, full of C vitamins and important for a correct function of the immune system, while grape has an energetic effect due to the fructose and the glucose it contains. Green apple is a friend of our digestion process and thanks to its low calorie count it also is a healthy and practical snack.
Many more are the vegetables of this group, a color that can count on the presence of broccoli and salad, filled with antioxidants that help the circulatory system, as well as asparagus and zucchini. The first one contains potassium and the second one is filled with water but they both collaborate to support the diuresis. Equally important are green beans, rich in fibre and enemies of constipation, as well as spinaches that with the folic acid they contain help recharge our body. Last but not least, are artichokes: the inuline in this vegetable helps to keep a low level of cholesterol.
blue violet fruit and vegetables


Among the fruits of this color we find plums, well known for their laxative effect due to a significant presence of fibre, while black grape and raspberries are powerful antioxidant. Figs are particularly suggested for people who are looking for an energy boost before a training because they contain a lot of sugar. The last two fruits we find are currant and blueberry: the first one prevents our body from capillary fragility and the second one takes care of both our circulatory system and eyes.

Within the vegetables group there are eggplants, full of water that helps cleanse our body, radicchio, rich in potassium and an ally of both the nervous and muscular system. To finish, the purple carrot is a hypocaloric food and is perfect for a mid-day snack.
white fruits and vegetables


The white group is represented by 3 different fruits. On one side there are pears and coconuts: both rich in potassium but with two different effects. Pears stimulate the assimilation of  calcium from the food we eat, while coconuts have a diuretic effect. On the other side we have apples that contain pectin, a substance that works to keep the cholesterol and the glycemia on a normal level.

Among the vegetables of this color we find cauliflowers, rich in fibers and friends of our gastrointestinal apparatus, fennels, extremely important because of its digestive and anti-inflammatory power, and white onions that sustain the diuretic function. In this group there are also: cabbage, helpful to cleanse our body, celery that is a friend of liver, kidneys and airways, garlic, the one that keeps our body safe from coronary diseases, and leek, known for its diuretic and laxative effect.

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