Vegetables, especially yellow-colored ones, should be an important part of every individual’s diet for several nutritious reasons. We, in this NutriNeat article, have enlisted a few of them along with their nutrition facts. Take a look!
Did You Know?
Beetroot can be found in other colors besides dark red. Yellow or golden beets are good for controlling heart problems, diabetes, blood pressure, and cleansing the kidneys, especially when consumed as a juice; it contains generous amounts of fiber, potassium, iron, and folic acid.
We all know that fruits and vegetables are highly nutritious and an essential food for growing children, pregnant women, and other individuals for health purposes. They are rich in various minerals, vitamins, and proteins; thus, aiding a healthy metabolism.
But have you ever wondered why a fruit or vegetable has a specific color, and does that color also benefit or affect our health in any way? The fruit or vegetable gets its color mainly because of the various nutrients present in them. Most veggies are green in color, but some have red, purple, orange, or yellow color.
In this NutriNeat post, we have information about some popular yellow vegetables and fruits along with their nutritional benefits.
Yellow Vegetables and Fruits
Vegetables can be in the form of either leaves, fruits, flowers, or roots of a particular plant. These edible parts of the plant have a specific color because of the presence of certain pigments in them. The most common pigments found in plants are chlorophyll responsible for green, and carotenoids as well as flavonoids that are responsible for red, yellow, and orange colors.
Yellow Potatoes
In some parts of the world, yellow potatoes are preferred more as they are loaded with antioxidants that make them superior to their white counterparts. These are sweeter and a great source of Vitamin C, carotenoids, and dietary fiber. They are also low in calories and their smooth, buttery texture makes it possible to bake, roast, or mash them while consuming.
Pumpkins
Pumpkins belong to the Cucurbita genus, which is included in the cucurbitaceae family. Their genus also includes four varieties of squashes and gourds as well. Not many are aware of the fact that pumpkins are fruits and not vegetables. They are rich in nutrients like vitamins and minerals, the most important being lutein. There is abundance of both alpha and beta-carotene that gives them their distinct yellow color.
Rutabagas
The next in the list is the Rutabaga, which is also called the yellow turnip or Brassica napobrassica. This is basically a root vegetable that is a crossbreed between a cabbage and a turnip. It’s leaves can also be consumed. It is a round root which has a purple skin, but the flesh is thick and yellow in color. It consists of 1 mcg of beta-carotene, which is responsible for the yellow flesh along with other nutrients such as riboflavin, niacin, folate, vitamins A, D, E, and K.
Yellow Tomatoes
Like other fruits and vegetables, tomatoes also come in different shapes, sizes, and colors. Although they contain less vitamin C and lycopene, yellow tomatoes can be had exactly like red tomatoes. The most important factor is that they are less acidic and sweeter than the red counterparts, thus making them a popular choice among those suffering from acidity. Yellow tomatoes also contain high amounts of niacin and folate.
Yellow Peppers
Yellow bell peppers are an excellent source of carotenoids, antioxidants, and anti-inflammatory phytonutrients. They are rich in Vitamin C and beta-carotene. They are also rich in fiber and help lower the cholesterol levels. They help to boost immunity and reduce the risk of diabetes, heart disease, arthritis, etc. They are also low in calories, which is why many people include them as a part of their daily diet. Having them raw is the best way to consume all its nutrients rather than cooking.
Sweet Potatoes
Sweet potatoes are highly nutritious and rich in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and carotenoids that is responsible for its yellow/orange color. They are fat-free and low in sodium. They help in reducing stress and boosting immunity. They also protect against any cancer risks and the aging effects. The dietary fiber in sweet potatoes help in regulating digestion by keeping the digestive tract healthy.
Squashes
Squash refers to a collection of four species of the Cucurbita genus. The four varieties of squash are yellow, orange, and red in color because of the presence of the pigment lycopene, which is a carotenoid responsible for providing the red to yellow color to the vegetable. The squash varieties are acorn squash, butternut squash, and turban squash. Other squashes are hubbard squash, cushaw squash, summer squash, zucchini, etc.
Lemon
This is a citrus fruit that belongs to the species, C. limon. The presence of certain carotenoids lends the yellow color to this fruit. They are rich in vitamin C and belong to the citrus family. Other than vitamin C, there are considerable amounts of vitamins B1, B2, B3, B5, B6, B9, and minerals such as, iron, calcium, potassium, zinc, magnesium, phosphorous, etc.
Squeezing one lemon in your food daily is the best way to stay away from all diseases as it helps in building your immune system as well. Starting your day with a lemon and honey mixed in water is said to be very beneficial for the body.
Yellow Apple
Yellow apples contain natural sugar and fiber that make them a popular mid-meal snack. They are fat-free and full of nutrients like calcium, potassium, phosphorous, and Vitamin C. They are full of fiber called pectin. They are very helpful in reducing cholesterol, controlling diabetes, and detoxifying the body.
Yellow Figs
Figs are great source of potassium that is necessary in controlling blood pressure. They also provide dietary fiber in good amounts, thus, making them a popular choice in weight-loss management. They are also helpful in lowering cholesterol levels and controlling diabetes and other heart-related risks.
Yellow Watermelon
It is sweeter than its red-fleshed cousin and low in calories, saturated fats, cholesterol, and sodium that makes it useful in weight loss. It is rich in potassium, Vitamin A, and Vitamin C.
Mangoes
This king of fruits is another popular choice of fruit as it protects against cancer-related risks. It is rich in vitamins, minerals, and dietary fiber. It is a good source of potassium and imparts antioxidant properties as well.
Pineapples
Pineapple is low in calories and rich in other minerals and vitamins. It helps in digestion of food and also has anti-inflammatory and anti-cancer properties. It is also a great antioxidant and helps in boosting immunity.
Yellow Pears
This crunchy fruit is packed with nutrients like dietary fiber, antioxidants, vitamins, and minerals. It is also helpful in regulating cholesterol levels, controlling diabetes, and curing kidney stones.
Yellow Cauliflower
Yellow cauliflower is rich in carotenoids and other vital nutrients that help in keeping the skin, mucous membranes, and eyes healthy. Vitamin C in this vegetable helps in lowering the risk of heart diseases.
Nectarines
Nectarines are similar to peaches, but a little smoother. They are low in calories and consist of abundant vitamins and minerals. Beta-carotene present in nectarines helps in maintaining healthy eyes and skin.
Persimmons
Persimmons is a nutritive fruit having ample vitamins, minerals, phytonutrients, and proteins. It promotes weight loss and keeps the eyes healthy. It is also helpful in fighting cancer and protecting from aging effects. It also boosts immunity and improves digestion.
Cape Gooseberries
Cape gooseberries are known for their ability to purify the blood. They are filled with vitamins A, B, and C, pectin that lower cholesterol, and fiber that prevents diabetes. They also possess anti-inflammatory properties and also assist in weight loss.
Golden Kiwi fruit
Golden kiwi fruit is an excellent source of vitamin C and dietary fibers. It is a rich source of potassium that is helpful in regulating heart rate and blood pressure. It also reduces the risk of any heart disease and prevents strokes.
Cantaloupe
It is a great source of Vitamin A in the form of carotenoids. It is low in calories and keeps the body hydrated. It is also quite beneficial for the hair and skin. It also helps in controlling blood pressure and reducing risks of asthma.
Now that you know the benefits of yellow vegetables, include them in your daily diet for better health! Eat healthy, stay healthy!
