Читать книгу 100 Ways to Boost Your Immune System - Theresa Cheung, Theresa Cheung - Страница 25

The nutritional benefit that you receive from fruits and vegetables is unparalleled. Experts advise eating five to nine servings of fruits and vegetables per day; one way to maximise the variety of immune-boosting vitamins, minerals, fibre and antioxidants, is to make sure you eat two different colours of vegetables and fruits with each meal.

Each different-coloured fruit and vegetable contains unique health components that are essential to our health. The phrase ‘eating a rainbow of fruits and vegetables’ is a simple way of remembering to get as much colour variety in your diet as possible, so that you can maximise your intake of a broad range of nutrients.

Red: Tomatoes, berries, peppers and radishes contain nutrients that can reduce the risk of prostate cancer, lower blood pressure, reduce tumour growth and cholesterol levels, eliminate harmful free radicals, and support joint tissue in arthritis cases.

Orange and yellow: Carrots, yams, squash, oranges, papayas and other orange and yellow fruits and vegetables contain nutrients that can reduce age-related macular degeneration and the risk of prostate cancer, lower cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals and work with magnesium and calcium to build healthy bones.

White: Mushrooms, pak choi and pumpkins contain nutrients that can activate natural killer B and T cells, reduce the risk of colon, breast and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Green: Kale, spinach, cabbage, alfalfa sprouts, mustard greens and collard greens are all examples of green vegetables that contain nutrients that can reduce cancer risk, lower blood pressure and cholesterol levels, boost digestion, support retinal health and vision, fight harmful free radicals, and boost immune system activity.

Blue and purple: Blueberries, pomegranates, grapes, elderberries, aubergines and prunes contain nutrients that boost healthy digestion and act as anti-carcinogens in the digestive tract.