Veggies - You need colors on your plate

Except for the irreplaceable leafy greens that deserve a category on their own, your body craves veggies of all shapes, sizes, and colors.

 Available throughout the year, fresh or frozen, inexpensive, and versatile, vegetables are continuously myth-busting the crooked image many people have about them. 

Choose whatever suits your preferences well, but make sure each color is represented, as their pigments say a lot about their beneficial properties:

Veggies Cheat Sheet

The list could be much longer, but use this one as a cheat sheet.

• Green: iron, potassium, selenium, zinc, vitamins K, A, E, C 

• Red: lycopene and anthocyanin (antioxidants) 

• Purple: flavonoids, vitamins A and D 

• Yellow: vitamins A, B, E, fiber 

• White: fiber, potassium, magnesium 

The list of shades:

• The greens: broccoli, zucchini, artichoke, avocado (technically a fruit), cucumber

• The reds: beets, tomato, red bell pepper, red chili pepper, radish

• The purples and the blues: eggplant, kohlrabi, cabbages

• The yellows: bell pepper, chili pepper, straight neck squash, summer squash, potato

• The whites: winter radish, onion, garlic, shallots, cauliflower. 

Use HolisticLiving to track your daily intake. As a general recommendation, you need at least three servings per day. But, of course, the easiest way to achieve that is to prepare a salad with each main meal!

Bottom line

“Learn how to treat your vegetables with love and kindness they deserve. “ –Antoni Porowski, chef

‍*Content and products on Holistic Living are not intended to diagnose, treat, cure or prevent any disease.