Experts encourage people to eat fruits and vegetables at half of the plate in every meal because it reduce the risk of chronic diseases and provide our body with necessary nutrients like folate, fiber, potassium and vitamins A, C and E.
The common types of white fruits and vegetables are onions, mushrooms, bananas, potatoes, pear, cauliflower, and garlic.
Garlic (Allium sativum) is included in the onion family. It contains nutrients like vitamin B6, vitamin C, and manganese. It helps in reducing blood cholesterol in the blood, plus it contains ‘Allicin’ the one responsible for the aroma of garlic that acts as anti-bacterial, anti-viral, anti-fungal and anti-protozoa or as defense against pests attacks. Studies also show that garlic also helps in hair growth and also good for colds & flu. It also has a positive effect on heart diseases including lowering fat deposits in the arteries and stabilizing blood sugar.
Onion (Allium Cepa) or bulb onion contains 89 percent water, 4 percent sugar, 1 percent protein, 2 percent fibre, 0.1 percent fat. While the vitamin content are C, B6, folic acid and other nutrients.
Onions have antioxidant and an anti-inflammatory chemical ‘quercetin’ that also lowers the risk of cancer, heart disease, diabetes and boost our immune system. Added to that it is beneficial to women in preventing osteoporosis.
Potatoes (Solanum tuberosum in Latin) a starchy vegetable which is widely grown and distributed and mostly eaten by all people worldwide. This tuber family contains vitamin C, potassium, vitamin B6, thiamin, folate, riboflavin, magnesium, niacin, iron, phosphorous and zinc. Mainly it helps reduce the risk of colon cancer, insulin sensitivity, improves glucose tolerance, increases satiety, lowers plasma cholesterol and triglyceride concentration and even reduces fat buildup.
Parsnip (Pastinaca sativa) a root vegetable related to carrot and parsley family. This vegetable is a native to Eurasia and cultivated by the Romans. Can be eaten raw or cooked, it does contain high dietary fibers and antioxidants.
Commonly used as a sweetener, consisting of 80 percent water, 5 percent sugar, 1 percent protein, 0.3 percent fat, 5 percent dietary fiber. Its also rich in vitamins and minerals like potassium, vitamin C, and B-group viamins. Parsnip also has an anti-cancer, anti-fungal and anti-inflammatory properties. It also helps in preventing constipation and reduces level of blood cholesterol.
Cauliflower (Brassica oleracea) a plant wherein only the head is eaten. This resembles broccoli. It has many types of colors like orange, green, purple but the most common is white. It is low in fat and carbohydrates but high in folate, dietary fiber, vitamin C and water. Contains phytochemicals that helps reduce the risk of cancer, and maintains a healthy blood vessel and strengthens bone tissues.
Pears (included in genus Pyrus) also a good source of dietary fibers and vitamin C which is mostly present in the skin of the fruit. Its a less allergenic fruit, thus the first to be introduced to babies. And also used as gentle laxative with mild anti-inflammatory agent. It is also believed to help lower blood pressure.
Bananas belongs to the genus Musa. Very high in potassium and helps lower the risk of colon and breast cancer, and acts as a natural antacid. It also helps in the absorption of calcium for a stronger bones.
Both white fruits and vegetables have different nutrients that help our body to be healthy and fights the risk of different diseases.
So don’t doubt the nutrients and benefits you can get from vegetables and fruits. Start eating them now because they are really super foods.