From Mangoes to Butternut Squash to Carrots:
Why You Need More Orange in Your Diet
by www.SixWise.com
Orange fruits and vegetables are among the most highly recommended
foods for your health because they contain naturally occurring
pigments called carotenoids.
Carrots are not the only healthy orange vegetables
out there. Try sweet potatoes, apricots, mangoes and
squash, too.
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Carotenoids are usually thought of as "provitamin A"
because about 50 varieties of them (out of a total of 600)
can be converted into vitamin A by your body. This is why
orange carrots are often the first veggie people think of
when it comes to getting plenty of vitamin A.
However, there's much more to carotenoids than carrots and
vitamin A. In fact, carotenoids are not only found in orange
fruits and veggies, but also red, yellow and even dark green
ones.
What Makes Carotenoids so Healthy?
Carotenoids, which include beta-carotene, lycopene, lutein,
and more, are powerful
antioxidants that help protect your body from damaging
free radicals. Further, they:
-
May help to prevent cancer
-
Play a role in anti-aging
-
Enhance the function of your immune system
-
Promote proper cell communication, which may help prevent
cancer
-
Help support your reproductive system
To get the broadest range of health-promoting nutrients,
eat a colorful array of fruits and veggies, including
red, orange, yellow, green and purple varieties.
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While eating plenty of carotenoid-rich fruits and veggies
is known to benefit your health, if you don't consume enough
of them, over time your risk of chronic disease, including
heart disease and cancer, will increase.
How to Make Sure You're Getting Enough Carotenoids in
Your Diet
In most cases, you can get all the carotenoids you need from
eating plenty of orange, red, yellow and green fruits and
veggies. However, there are some things you should know:
-
Carotenoids are fat-soluble, which means you must eat
healthy fats in order for your body to absorb them. If
you eat an extremely low-fat diet, you may not be able
to absorb enough carotenoids.
-
Certain food additives, such as the fat
substitute Olestra and margarines that contain plant
sterols (like Benecol and Take Control), may decrease
your body's absorption of carotenoids.
-
If you drink alcohol or smoke regularly, you may have
lower levels of carotenoids in your blood.
Meanwhile, most fruits and veggies provide the most benefit
when eaten raw, as cooking
tends to destroy many of the valuable nutrients. This
is also the case with carotenoid-rich fruits and veggies,
except in the following cases:
Finally, what are some ideal food sources of carotenoids
(remember, they can be orange, yellow, red or green)? Here
are some of the top contenders:
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Apricots
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Mangoes
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Squash
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Sweet potatoes
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Carrots
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Kale
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Spinach
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Collard greens
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Tomatoes
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Guava
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Pink grapefruit
If you include plenty of the above fruits and veggies in
your diet, you can feel confident that you're getting all
the beneficial carotenoids that your body needs.
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Sources
The World's
Healthiest Foods