Lack of time and ideas for eating fruits and vegetables? Here are some tips to reconnect with the pleasure and health.

The salad is perfect!

A simple solution that will make your meal more enjoyable, more nutritious and richer in flavor. And do not take refuge behind the lack of time: it is often sufficient to clean and cut vegetables, then add salad dressing (5 minutes, watch in hand).

In addition, you can easily vary with the seasons: autumn mushrooms, endive all winter and spring radishes in spring and summer. And remember the essential, available all year: cucumber , beets, tomatoes, lettuce.

Note that this is an asset to the line several studies have shown that eating raw vegetables as input has a satiating effect and reduces food intake over the rest of the meal (main course and dessert): The final swallowing less calories than if we had jumped the entrance!

Equip yourself

You feel that cooking fruits and vegetables takes time? And if it was simply a matter of equipment? Because with the right tools, you can halve the cooking time and preparation! Here are some essential kitchen.

* An economical. Or how to peel zucchini, potato and other pears in seconds and without spoiling. In addition, versions of “pro” emerged: the blade sliding-grip handle.
* A grater. To the grated carrots, sliced vegetables, sliced cucumber without tiring yourself, invest in a flat grater.
* A potato masher. Ok, it takes up space in the closet. But once we tasted the mash house, you can not do without.
* A pressure cooker. The alloy of all chefs who want the speed: To cook vegetables, you put a lot less time, without complicating life (a little water at the bottom, the vegetables in the basket and hop in minutes it’s ready!). For less organized, take a model with timer: No need to watch his shows.

Snack healthy

But this is not just during meals you can have the reflex fruit and vegetables! It’s a habit to take if you tend to nibble around the office, at home, in the streets, public transport. and everything that happens, cereal bars in packets of sweets. How to turn this vice into virtue? Snacking on fruit, for example! At home, invest in a basket of fruit. But be careful not to forget in a corner, until the fruit is inedible, put it prominently. Most people tend to put the trash on the fridge, which does not encourage its use! The best: the living room coffee table.

In all cases, choose fruit that you love and who have taste (feel free to ask for a little taste before you buy)! Ditto for the office, you can invest in a smaller basket (beware of colleagues who will peck!). And in the street, if you have not noticed, it’s not just bakeries! At every street corner, there are small grocers that offer fruits and vegetables. What prevents you to go buy her a banana or an apple instead of a chocolate bar?

And do not hesitate to ask your relatives and your parents some recipe ideas. As you will see that very often people are afraid to get into the vegetable mixture, then with a few simple tips, we realize that this is not so difficult.

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In fruits and vegetables, the most common colors are red, white, yellow / orange, blue or purple and green. Researchers tell us that these colors contained in fruits and vegetables are sources of vitamins, essential minerals, dietary fiber and phytochemicals or phytonutrients that your body needs to promote health, and people feel good. But have you ever asked: How do fruits and vegetables their colors and health?, What are the colors of health, What fruits and vegetables are included in each color? And what could you eat fruits and vegetables to complete your healthy rainbow?

1. Red
The red color is very common in nature and full of optimism and vitality of our food. If we think for a moment about the different colors that fruits and vegetables may have, if you look you can get to make a rainbow with them.

Like all warm colors, red is very common among our kitchen, is often preferred by people. This is because the power of this color excites the taste and appetite. The usually red foods are those that bring more energy.

2. What are red foods?
We will find the color red:

- Vegetables such as bell peppers, radishes and tomatoes.
- Fruits such as cherries, watermelon, red apple, strawberry, pomegranate, raspberry.
- Other red foods. In our markets and our table we find this color among other foods in:

• The rich salmon omega-3 fatty acids, which reduce levels of triglycerides in the blood, protecting against cardiovascular disease.
• Beef (sections lean) and pork are both excellent sources of protein and iron.
• We can not ignore red wine, which contains flavonoids, which act to protect our circulatory system, thus preventing blood clots that are causing cardiovascular accidents. It was also found that wine has resveratrol, which protects us from cancer.

3. What’s in these foods?
These foods contain:

- A pigment called lycopene and is considered by scientists as one of the most potent antioxidants identified today, being our main source of tomatoes in this phytochemical. Studies in Aviano cancer center, show that people who eat raw tomatoes at least 7 times a week reduced by 50% the risk of developing cancer of the stomach, bladder and colon.

- Betacyanins antioxidants that are very beneficial to the body and that we find among the plants like beet red and between red fruits such as pomegranates and cranberries.

- The so-called anthocyanins, very effective anticancer agents.

Furthermore, these foods are high in vitamin C, insoluble fiber (thus preventing constipation and colon cancer) and pectin soluble fiber that acts by controlling the blood cholesterol levels. All this can be found in the berries (cherry, strawberry, raspberry, etc.) and red apples.

- Beta-carotene with anticancer properties, as these have a protective effect against lung tumors, breast, uterus, and prostate coleorectal in addition to guard against solar radiation. This can be found in red peppers and strawberries.

- Flavonoids

- Omega 3 in fish like salmon and iron in meat.

4. How do we help?
Ultimately red foods help us to:

- To have better cardiovascular health.
- Maintain an excellent memory.
- Reducing the suffering urinary system.
- Reducing the risk of cancer.

5. Curiosities of these foods

- Raspberry contains insoluble fiber (5%) has diuretic and laxative effect as well as serving to cure rheumatism.

- The red pepper has a high concentration of antioxidants such as selenium, vitamin C and carotene.

- The tomato is given the name of its high concentration SuperCom lycopene.

- The fruit has more water than is the watermelon (95%), so it stimulates the kidneys to function efficiently, facilitating the elimination of toxins and waste.

- Cherry gives a cherry wine, which when distilled provides a delicious liqueur called kirsch. In addition, sour and sweet cherries are also preserved, if desired, in spirit.

- Strawberries due to its high content of salicylic acid may cause allergic reactions, these are manifested by urticaria and itching. Thus, people allergic to aspirin to strawberries usually are and vice versa.

- If you want to lose a few kilos without going hungry every time you want to snack between meals, eat an apple. Quench, brings energy and non-fattening.

- Red peppers provides over twice the vitamin C found in fruits such as oranges, strawberries or kiwi. In fact, 60 grams of peppers contain the recommended daily allowance of this vitamin.

6. Healthy Tips

- To maintain a balanced and healthy diet, you eat 5 servings of fresh fruits and vegetables a day.

- Vary the food and how to prepare it.

- One serving of vegetables (150-200 grams) is equivalent to a large tomato.

- One serving of fruit (120-200 grams) is equivalent to a medium piece of fruit (apple, orange, banana, pear ..), a cup of strawberries or a cup of cherries or a big slice of watermelon.

- When preparing raw tomatoes or juice, do not do well in advance, otherwise you will lose its nutritional properties (especially vitamin C).

- When preparing salads with tomatoes, do not peel, as their skin is rich in vitamins, minerals and fiber.