The 3 benefits of the Color of Vegetables discussed here expand to much more. However, to simplify, let's categorize the benefits of the color of vegetables into three broad categories: (post contains affiliate links)
1) Minerals
2) Vitamins
3) Phytonutrients
(This post contains affiliate links).
I. Color Provides Minerals
The four main minerals in vegetables are magnesium, potassium, manganese, and iron.
Magnesium protects against depression and prevents excess blood clots. It also helps the body digest nutrients, and builds strong bones.
Green vegetables include broccoli, spinach, zucchini, asparagus, and cucumber.
Potassium
Potassium and sodium are important for fluid regulation in the cells. When there is enough potassium in the diet, sodium and potassium are in balance. This regulates the amount of fluid your cells hold. However, if not enough potassium is eaten, water retention occurs.
For example, excess water in the cells causes the heart and kidneys to work harder. Sufficient potassium in the diet will fight against high blood pressure and protect the heart and kidneys.
Potassium rich vegetables include potatoes, including sweet potatoes, beet greens, swiss chard, and lima beans.
Manganese
The benefits of manganese include prevention of Epileptic seizures. In addition, manganese helps control blood sugar levels in Diabetics. Manganese is also important for healthy bones and protects against bone fractures.
Vegetables rich in manganese include lima beans, lentils, and green leafy vegetables.
Iron
Iron has been discussed previously. However, it is an important mineral in the formation of healthy red blood cells and for preventing anemia.
Lentils, spinach, chick peas (garbanzo beans), and collard greens are all high in iron. See below for my delicious Lentil Stew recipe.
II. Color Provides Vitamins
Vitamins A, C, B6, and Folate are four vitamins that are abundant in all vegetables, regardless of color.
Vitamin A
Deficiency of vitamin A results in dry skin, eczema, dry eyes, and night blindness. Also, vitamin A deficiency is associated with acne, stunted growth, and infertility.
Vegetables high in vitamin A include kale, pumpkin, carrots, tomatoes, and sweet potatoes.
Vitamin C
As mentioned previously, vitamin C is a powerful antioxidant that fights infection and protects skin cells from sun damage. As a result, deficiency of vitamin C results in scurvy, poor wound healing, reduced immunity.
Vegetables high in vitamin C include broccoli, spinach, tomatoes, and bell pepper
Vitamin B6
Vitamin B6 is essential for protein metabolism and healthy nerve function. Also, vitamin B6 is important in forming red blood cells.
Foods rich in vitamin B6 include carrots and spinach.
Folate
Protects against Birth Defects
III. Color Provides Unique Phytonutrients
I have written previously about phytonutrients. So, I don't want to bore you here. Just a quick summary with a link to the original post will suffice, I hope. 🙂
Lycopene
Lycopenes are found in tomatoes, red bell peppers, beets, and other red vegetables. Click here to read more.
Anthocyanins are found in blue, purple and red vegetables. One interesting tidbit I didn't mention previously is that the anthocyanins change color depending on the pH of the food. For example, science experiments on acid and base result in red cabbage changing color.
Chlorophyll
The fact that chlorophyll is the basis for the green in plants and that it has magnesium at the center of its molecule fascinates me. Read more about chlorophyll here.
Green vegetables include avocado, asparagus, broccoli, spinach, green beans, and green peas.
Anthoxanthins are antioxidants and are found in white/colorless/brown vegetables. So, expect anthoxanthins to be in garlic, onion, mushrooms, parsnips, turnips, radishes, and lentils.
As most of you know, I'm working on education materials. I am designing these materials to help you more easily communicate to your kids the importance of eating fruits and vegetables.
I'm also hoping these materials will help you and your kids meet educational standards requirements. So far, I've produced pre-k to kindergarten fruit color matching and vegetable color matching. When I am finished, there will be something for all ages!
This was a previously published article from 2018 with information on artificial additives that have been shown to have adverse effects on the nervous systems of sensitive individuals.
MSG (Monosodium Glutamate)
is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods, especially Asian cuisine. MSG has been shown to cause neurological symptoms such as nervousness, headaches, depression, and fatigue, in sensitive individuals.
How can I know if there is MSG in my food?
FDA requires that foods containing added MSG list it in the ingredient panel on the packaging as monosodium glutamate. However, MSG occurs naturally in ingredients such as hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate, as well as in tomatoes and cheeses. While FDA requires that these products be listed on the ingredient panel, the agency does not require the label to also specify that they naturally contain MSG. However, foods with any ingredient that naturally contains MSG cannot claim “No MSG” or “No added MSG” on their packaging. MSG also cannot be listed as “spices and flavoring.”
Aspartame (Brand Name NutraSweet and Equal)
Can also cause neurological symptoms, including migraines
Click the following link for more specific information on Aspartame:
Common Food Dyes associated with hyperactivity, especially in children with ADHD and Autism, include
Blue No. 2
is also called “indigo blue” or “indigotine,” a synthetic petroleum product, that is made from the natural indigo, a dye that comes from plants. It is used in baked goods, cereals, ice cream, snacks, candies and cherries.
In September 2007, a study reported by D. McCann and colleagues in the journal “The Lancet” linked artificial colorings, including Blue No. 2, to hyperactivity. Nearly 300 children in the study were given a beverage with artificial colors and a preservative. Drinking the beverage resulted in increased hyperactivity in the children, which the researchers attributed to the artificial coloring or the preservative or both. As a result, one candy company, Nestlé-Rowntree, stopped selling one of its candies with a blue shell until it replaced the artificial color with a new blue color made from spirulina, a blue-green algae. https://www.livestrong.com/article/402118-the-health-dangers-of-food-coloring-blue-no-2/
Yellow No. 5
Found in potato chips, jams, candy (think candy corn), and pet food, is associated with allergies, including asthma, cancer, as well as hyperactivity. In 2013, the Code of Federal Regulations began requiring that foods containing yellow No. 5 have a warning label on the package. https://www.livestrong.com/article/370945-health-effects-of-yellow-5-food-coloring/
Red Dye No. 3
Banned in any product that goes on the skin, but is still legal as a food additive. It has been associated with Thyroid cancer, DNA damage to human liver cells in vitro (developing embryo/fetus), in addition to hyperactivity in kids. https://nutritionfacts.org/2015/04/30/coloring-to-dye-for-dangers-of-red-no-3/
Red No. 40
Made from petroleum distillates or coal tars. Red 40 contains p-Cresidine, which the U.S. Department of Health and Human Services says is “reasonably anticipated” to be a human carcinogen. FDA regulations mean that Red 40 must be listed on labels as “FD&C Red No. 40” or “Red 40.” https://www.healthline.com/health/food-nutrition/is-red-dye-40-toxic#hazards
(Butylated hydroxyanisole and butylated hydroxytoluene) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. BHA/BHT are artificial preservatives used to increase the shelf life of foods on grocery shelf.
Sodium Nitrites/Nitrates
Used as a preservative, coloring, and flavoring in bacon, ham, hot dogs, lunch meats, corned beef, smoked fish and other processed meats. This is what gives ham its reddish color, for example.
Visit my new blog here: https://rd-mom.com for other awesome articles and to stay updated on my latest ventures including my new book, to be released soon!
You have heard that you need adequate magnesium. However, have you been wondering why? Magnesium is good for what? Keep reading and find out, including a delicious recipe.
Magnesium (Mg) is WAY MORE important than most people realize.
I just ordered the below package of dark chocolate almonds tonight from Amazon.com because I love almonds and dark chocolate. Plus, each serving of these almonds has a whopping 66 mg of magnesium! That is 15% of the US Recommended Daily Allowance (RDA) for an adult. And it is a really good deal!
These are a new product, and are most likely going to be in the grocery stores soon. They may already be there, in fact.
For further reading, here are my most popular posts:
Do you have low magnesium? It is a common condition but shows up more readily in certain populations. Read on to see if you are at risk for low magnesium and what you can do about it.
What Can Cause Low Magnesium:
While this deficiency can happen to anyone. There are certain populations that are more at risk. Below, we look at 10 populations that are most likely to be deficient. We also explore why they have a higher risk, overall.
The Elderly
One reason the elderly are at risk is that older adults tend to consume less magnesium in their diet. Also, as people age, their body is less able to absorb the magnesium in the food they eat.
Another potential cause is high intake of medicines. As people age, the amount of prescription drugs tends to increase. Many of these medications interfere with absorption.
Magnesium deficiencies are associated with several diseases, including Alzheimer's. Unfortunately, multivitamins do not contain 100% of the US Recommended Daily Allowance (RDA) of magnesium. So, a supplement may be necessary to prevent deficiency in the elderly.
Children with Autism
Children with autism often have sensory processing and motor issues that affect their choice of food. The diet is often severely limited. What is known as the “white diet” is common. For example, macaroni and cheese, chicken nuggets, apple juice, crackers are common favorites. A diet limited to only white foods is going to be deficient in many nutrients, including magnesium.
If a child is severely limiting their food intake, a multivitamin with minerals is recommended. A magnesium supplement may be necessary as well. Check with your doctor before supplementing with magnesium. Every child's nutrition needs are unique, and too much of one nutrient can negatively affect the status of another nutrient in the body.
People who Restrict Carbohydrates
Many of the foods high in carbohydrates are also high in magnesium. For example, whole grain breads and cereals, beans and peas, and leafy green vegetables are high in magnesium. In contrast, foods that are low in carbohydrates also tend to be low in magnesium. For example, meat and cheese. Thus, if you are on a low carb or ketogenic diet, it may be necessary to supplement your diet with magnesium.
People who Consume Certain Types of Antacids
Two types of antacids, known as Proton Pump Inhibitors (PPI) and H2 inhibitors, interfere with magnesium absorption. These are medications that reduce the amount of acid produced in the stomach. Reducing acid production increases the pH of the stomach. This in turn decreases the ability of stomach to break down magnesium into a form the body can use. As a result, people taking these types of antacids are at increased risk of deficiency.
People who are diabetic are at risk for magnesium deficiency. In diabetes, blood sugars run high. In an attempt to flush out the extra sugars, the kidneys increase urine production. As a result, there will be an increased loss of important nutrients including magnesium.
People with Crohn’s Disease
Crohn's disease causes many digestive issues including frequent bouts of diarrhea. As a result, magnesium is lost. Crohn's disease also interferes with absorption of magnesium.
People with Intestinal Removal
The intestines are where most of the nutrient absorption occurs. When part of the intestines are removed, or not functioning properly, magnesium absorption is decreased.
People Who are Alcohol Dependent
People who are alcohol dependent don't usually eat a diet sufficient in nutrients. Also, what they do eat gets excreted through the urine. Thus, people who are alcohol dependent are at risk for magnesium deficiency.
People Who Take Thiazide Diuretics
All diuretics cause increased urination to prevent water retention. Thiazide diuretics are used to treat blood pressure. Unfortunately, a side effect is increased loss of important nutrients including magnesium.
Below are the Most Common Generic Names of Thiazide Diuretics:
Chlorothiazide
Metolazone
Indapamide
Hydrochlorothiazide
Chlorthalidone
Methyclothiazide
People Eating the American Diet
The American diet is high in processed foods and refined breads and cereals. It is also high in meat and cheese, and low in whole grains, vegetables, and fruit. The result is inadequate intake of many nutrients, including magnesium.
The Effect of The Refining Process
When whole grain breads are refined to make white bread, the outer bran and germ are removed. The same thing happens when brown rice is refined to make white rice. Most vitamins, minerals and fiber are in the bran and the germ. Thus, most of the nutrients are removed during the refining process.
There is virtually no magnesium, vitamin E, vitamin B6, thiamin, niacin, or folate remaining in the refined product before fortification.
In 1941, the Food and Drug Administration (FDA) stated that all “fortified” or “enriched” labeled breads, cereals, and rice must include iron, riboflavin, thiamin, and niacin. The folate requirement was added later. Thus, all “fortified” and “enriched” breads are good sources of iron, riboflavin, thiamin, niacin, and folate.
They are NOT, however, good sources of magnesium, vitamin E, or vitamin B6. Thus, the American diet is severely lacking in many nutrients, including magnesium.
Below is a magnesium rich dish for you to try:
Note that you can go into the free myfitnesspal.com app on android or Apple and the QR code in the recipe will work for you.
Not only is dark chocolate a tasty treat, but it is a nutritional powerhouse. The benefits of dark chocolate are becoming well known, but just in case you haven't heard the good news or would like a reminder. Here is a quick summary.
Benefits of Dark Chocolate
First, let's summarize the specific nutrients provided to your body through a delicious bar of dark chocolate:
One 3-ounce bar of dark chocolate with 70–85% cocoa contains:
11 grams of fiber
67% of the RDA for iron
58% of the RDA for magnesium
89% of the RDA for copper
98% of the RDA for manganese
Potassium
Phosphorus
Zinc
Selenium
Since a full-size dark chocolate candy bar has about 600 calories, you might want to break this up into thirds. Which would provide 200 calories and about:
3 grams of fiber
22% of RDA for iron
19% of RDA for magnesium
Almost 1/3 of your RDA for copper
1/4 of your RDA for manganese
And still contains potassium, phosphorus, zinc, and selenium
Dark Chocolate Contains Fiber
Now what do these nutrients do for you? Well, for starters, fiber is important for healthy digestion and a healthy gut. Most people aren't getting enough fiber. Intake of at least 25 grams of fiber for a woman leads to decreased risk of colon cancer, for example.
Dark Chocolate is a source of iron, magnesium, and potassium.
Iron is extremely important for healthy blood. Iron is part of the hemoglobin molecule which makes up your red blood cells. It is the hemoglobin molecule that enables your blood to carry sufficient oxygen and helps you maintain your energy level. For more on iron, click here.
Potassium is found in all fruits and vegetables, and anything that grows in the ground or on a tree, including nuts, seeds, coffee, tea, and chocolate!
Source of Plant-Based Saturated Fat
Dark Chocolate is high in saturated fat. However, it is plant-based saturated fat, which is much better for you. Besides, the recommended amount of saturated fat per day is 7-10% of total calories. Thus, saturated fat is an important part of a healthy, balanced diet.
In addition, because dark chocolate is plant-based, it does not contain cholesterol. Consumption of chocolate has been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Dark Chocolate is a Source of Antioxidants and Phytonutrients
Speaking of plant based. Plants are rich sources of antioxidants and phytonutrients, and chocolate is no exception. In fact, dark chocolate is one of the richest antioxidant foods around.
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