According to nutritionist Deepalakshmi ( Shree Balaji Medical Center, Chennai, India), a diet rich in colorful fruits and vegetables not only brings beauty to the plate but also plays an essential role in gut health. In particular, foods with a special red pigment are highly appreciated by experts for containing many beneficial plant compounds.
Red texture in vegetables and fruits comes from carotenoids such as anthocyanins, lycopene and betalain. These are all powerful antioxidants that can soothe inflammation in the digestive system and protect intestinal cells from harmful agents.
Specifically, anthocyanins are abundant in red grapes, berries and red cabbage, helping to strengthen the intestinal lining and support the development of beneficial microorganisms.
Lycopene, found in tomatoes and watermelon, protects intestinal cells and reduces the risk of gastrointestinal cancer.
Meanwhile, betalain from beetroot has anti-inflammatory effects, supports the liver and contributes to eliminating toxins.
A diet rich in antioxidants also helps neutralize free radicals, which are unstable molecules formed by metabolism or environmental impacts such as pollution and UV rays. If left unchecked, free radicals will cause premature aging, chronic inflammation, and even cancer.
Supporting antioxidants from food will reduce oxidative stress, thereby preventing diseases such as arthritis, cardiovascular disease, diabetes and cancer, emphasizes nutritionist Deepalakshmi.
Not only red pigmentation, other colors also play an important role: green (leaflet, sulforaphane) helps detoxify and regulate intestinal bacteria; purple ( purple, blueberry) improves the connection between the intestines and the brain; white, brown ( garlic, onions, bananas) contains allicin, inulin helps nourish beneficial bacteria.
Nutritionist Deepalakshmi recommends consuming a variety of colorful fruits and vegetables every day. Each color brings its own benefits, combining to create a strong protective system for the intestines and overall health.
