15 Jun How To Eat Yellow Food Everyday
How To Eat Yellow Food Everyday
Yellow food has an abundance of Vitamins A and C, alpha and beta carotene, as well as magnesium, phosphorus, potassium and B vitamins. They are full of antioxidants that help prevent damage to cells and their internal structures caused by free radicals.
The yellow foods that contain these nutrients are mostly fruits and vegetables but also include some nuts and whole grains. A partial list of the most common yellow foods would be:
- Grapefruit
- Mangoes
- Papaya
- Pineapple
- Peaches
- Bananas
- Yellow capsicum
- Squash
- Yellow wax beans
- Nectarines
- Citrus fruits
- Sweet corn
- Almonds
- Cashews
- Chickpeas
- Millet
When consumed, these yellow foods provide nutrients that, in addition to contributing to general well-being, also provide these very specific health benefits. Here is more details on our favourite yellow foods and some recipes to help you eat yellow foods everyday.
Lemons
The humble lemon is a simple fruit, often used only for garnish on the side of a glass or on a lunch plate. But in fact, these bright yellow citrus fruits are so chock full of nutritional benefits, you really should be eating them daily.
The nutritional benefits begin with vitamin C, which is important for immune function and skin health. They’re also a good source of potassium and vitamin B6. Potassium helps keep blood pressure in check and positively affects cardiovascular health – and B6 converts food into energy. Lemons also contain (amongst other things) calcium, iron, magnesium, potassium, zinc, phosphorus, protein and flavonoids.
Flavonoids like vitamin C are antioxidants, substances that neutralise oxidative stress which can damage body cells and contribute to chronic diseases like cancer. Lemon flavonoids help to prevent constipation, high blood pressure, indigestion and even diabetes, among other health issues.
One of the easiest ways to enjoy lemon everyday is squeezing fresh lemon juice into a glass of water and drinking it a half an hour before you eat or drink anything else. By making this a part of your morning routine you will enjoy benefits such as:
- Better digestion
- Regular bowel movements
- Improved metabolism
- Increased liver function
- Protection against gout
- Prevention of kidney stones
Bananas
Our body uses carbohydrates as its main source of fuel and bananas are a great source of healthy carbohydrates that the body can access easily. Bananas are high in potassium which helps reduce blood pressure and keeps your your heart functioning properly. Bananas also provide a good amount of magnesium, an essential nutrient for muscular health and recovery. Magnesium can help prevent muscles cramps and speed up recovery after strenuous exercise. Magnesium is also known to help with getting a good night sleep due to its ability to relax muscles. Bananas are readily available making them a great choice to eat everyday.
Pineapple
These tropical treats are rich in vitamins, enzymes and antioxidants. They are thought to support the immune system, build strong bones and aid in digestion.
Pineapples contain dietary fibre like many other fruits and vegetables, however, pineapples also contain high amounts of bromelain, an enzyme that breaks down protein, which helps promote a healthy digestive system. Bromelain, is also known to have anti-inflammatory properties which has the ability to reduce inflammation in joints and muscles and can reduce the chance of blood clots, making pineapple a great snack for frequent flyers.
Due to the high content of vitamin C and antioxidants, it is believed that pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, reduce the risk of cancer, support a healthy immune system and help heal wounds quickly.
Corn
A staple in many countries across the world, This brightly coloured plant is rich in vitamin A, B and E as well as many minerals. The yellow kernels are high in fibre, which can help prevent a range of digestive problems which in turn allows the body to absorb more nutrients. Each little kernel is filled with phytochemicals, which are believed to stop carcinogens from infecting cells and reduce the risk of cancer.
Capsicum
Technically a fruit, however most of us think of them and eat them as vegetables, so let’s just go with that…
Full of beneficial antioxidants, yellow capsicum is known to help improve eyesight and reduce the risk of cataracts and macular damage. They also contain folate, which helps support red blood cell function. Capsicum is a great source of vitamin K, which the body cannot make itself and is necessary for blood clotting functions and wound healing.
The bright yellow colour lets us know it is packed with vitamin C, which can protect you from disease, boost your immune function and improve your skin health.
Yellow capsicum are the sweetest of them all and because they are mostly made up of water they make a great snack if you are feeling like something sweet.
Mangoes
These tropical delights contain an abundance of vitamins, minerals and antioxidants that help with optimal health and because of the many health benefits, mangoes are known as the ‘king of fruit’. Mangoes contain a digestive enzyme called papain which soothes the digestive tract and helps breakdown protein and fats and they are high in fibre which helps improve digestion. Studying for an exam or have a big project at work to complete? Eating mangoes can help with mental alertness, concentration and memory.
Chickpeas
High in fiber, protein and iron, these little beans make a great addition to anyone’s diet but especially those who follow a plant based diet.
Iron helps make red blood cells, certain hormones and it’s important for cell function and normal growth. However the iron in chickpeas is not easily absorbed but you can increase the amount the body absorbs from the chickpeas by combining them with foods rich in vitamin C. For example, use yellow or red capsicum to dip in your hommus or add chickpeas to a tomato and vegetable soup.
Chickpeas are also an excellent source of protein. Mixing chickpeas with other sources of protein such as grains, eggs and vegetables makes a well balanced meal. Try adding them to salads, curries and soups.
Chickpeas are well known for their high fibre content which not only keeps you regular but a diet high in fibre reduces the risk of digestive cancers and developing diabetes.
