Orange-colored foods don't exist only to make your plate more attractive. Most of these foods come packed with several vital nutrients which are beneficial to your health. The phytonutrients in orange foods, which provide the color, have been shown to aid eyesight, burn belly fat, kill cancer cells, and support your immune system. Here, we’ll share a list of the most nutritious orange foods and discuss how you can incorporate them to enhance your diet.
Carrots are one of the most popular orange foods, and they also happen to be among the most nutritious. These root vegetables are rich in beta carotene, fiber, potassium, vitamin K1, B6, and antioxidants. Eating more carrots can help lower your cholesterol levels, and the high level of beta carotene greatly improves eye health.
Carrots are among the top recommended foods for bodybuilders due to their low calories. A medium-sized one has just 30 calories but keeps you full for more extended periods between meals. This vegetable is rich in fiber, which means that it can keep blood sugar levels under control.
You can eat your carrots raw or cook them to enjoy their endless nutritional benefits. Carrots can also be included in your lentil salad or made into carrot juice. Carrot ginger soup is another healthy recipe that you can try out.
You can’t make a list of nutritious orange-colored foods without including oranges. Oranges are not just convenient and tasty. They are also perfect for you healthwise. This fruit’s most impressive nutritional aspect is its high vitamin C content. One orange contains 116% of your daily value of vitamin C, which is incredibly beneficial for your eye health. Vitamin C reduces the risk of cataracts and slows the progression of macular degeneration.
Flavanones, found in citrus fruits like oranges and grapefruits, can significantly reduce the risk of ischemic stroke. A study found that women who consumed high amounts of flavanones were 19% less likely to suffer from ischemic stroke. Since this fruit is also a solid source of fiber, it can assist with appetite control by slowing down your diet.
You can peel oranges by hand and eat them or make them a part of a colorful dessert. You can also enjoy a glass of all-natural orange juice, but be sure not to include additives.
Orange habaneros are among the most common versions of this chili. Although the hotness of this pepper ranges from 150,000 to 350,000 SHU on the Scoville scale, it is a small price to pay for all the nutritional benefits. A study found that the capsaicin in these treats can lower your cholesterol and reduce high blood pressure.
Capsaicin can also contribute to weight loss by increasing thermogenesis throughout the body. Thermogenesis is the raising and lowering of body temperature, which increases body metabolism. Due to its high concentration of capsaicin, vitamins C and A, habanero may help prevent cancer by limiting the activities of free radicals.
Habanero should not be eaten whole because it is extremely hot, but this chili can be used as an ingredient in other meals. You can add habanero when cooking coconut shrimp and mango salsa.
Apricot is one of the most versatile fruits, and it is also absolutely delicious. Beyond the tastiness, you’ll be getting several other health bonuses from this yellowish-orange fleshy fruit. For a start, Apricots are packed with vitamin A which aids the enhancement of vision and keeps your immune system in check. Its high level of beta carotene also reduces your chances of severe eye disorder.
Apricots are also a good source of dietary fiber, which aids digestion by breaking down fatty acids fast. The high fiber content also means that the fruit can reduce the bad cholesterol in the body and protect your heart. In addition, high potassium in Apricots balances the electrolyte levels in your system and keeps your heart muscles in order.
Like most fruits, apricots can be eaten in different ways. You can eat fresh fruit or chop it up and add it to your cereal every morning.
Pumpkin is another highly nutrient-dense food that would make a vital addition to your regular diet. Like most other orange-colored foods, it is rich in vitamin A, making it great for your vision and immune system. This nutritious orange vegetable is also high in potassium, a key nutrient for heart health.
A serving of pumpkin provides 19% of your recommended intake of vitamin C. Vitamin C serves as an immune booster and reduces cell damage from cancer-causing free radicals. Pumpkin is also a good food choice if you’re watching your weight as it contains just 50 calories per cup and is very filling.
You can eat every part of the pumpkin, except for the stalk of the fruit. Pumpkin can be included in your warm salad or stuffed and baked as a vegetarian centerpiece.
Orange-colored foods tend to contain beta carotene and xanthophylls, which are vital phytonutrients for the body. With these foods, your options are also not limited as there are orange fruits, vegetables, and legumes. Try out these bright-colored foods to create a rainbow diet that your health craves.