The benefits of vegetables according to their colour

The benefits of vegetables according to their colour

Nature is simply extraordinary, each and every food gift provides us health benefits that we are often unaware of.

                One of the curiosities that sometimes we do not know is that the colors of the vegetables reveal to us what type of kindness they can provide to our organism; in this occasion we will know the nutrients that characterize certain colors and this way to know the best combination for the diets of our daily consumption and of the school menu.

White color:

The white color of the vegetables and fruits provide us photochemicals such as allicin, antoxanthin and inulin, these help the immune system by acting as an antibacterial in the body, these also present benefits in the cardiovascular system, among these vegetables are: onions, cauliflower, cabbage, garlic and radish.

The many photochemicals and other nutrients in onions work synergistically to provide synergistic health benefits that reach the entire body, research has shown that including onions in your diet can offer the following benefits:

- Preventing the inflammatory processes associated with asthma

- Reduce the symptoms associated with diabetes           

- Lower cholesterol and triglyceride levels

- Reduce symptoms associated with osteoporosis and improve bone health

- Maintain gastrointestinal health by feeding beneficial bacteria


Orange color:

                This color is given thanks to beta-carotene, a nutrient that is soluble in fat and provides benefits to vision, when digested by the small intestine is transformed into vitamin A, also known as retinol, is responsible for many of its functions, produce pigments in the retina of the eye, this vitamin promotes good vision, especially in low light, which is why it is a fact of general culture that carrots provide contributions to the sense of sight.

Carrots can be cooked in stews and casseroles, roasted in the oven, made into a rich cream or eaten raw in salads. And of course, it's also a great ingredient for making desserts, from carrot cake to whole-grain muffins to sponge cakes.

Green in color:

This distinctive color found in a great majority of vegetables is due to the presence of a pigment called chlorophyll, depending on the incidence of PH that is given in plants, these can range from a dark color as in some peppers, or light colors like lettuce.

These vegetables are rich in magnesium and potassium, contain vitamins A, C, E, B and K, are excellent antioxidants and are a rich source of fiber, some of the health benefits are

- Nourishes and strengthens the circulatory system.

- Nourishes and strengthens the intestines.

- It is anti anemic, especially for those children who show signs of weakness.

- Good complement for those who practice high performance physical activity.

- It has anti-cancer and anti-mutagenic potential.

Green beans are a nutritious addition to any food and are available year-round. They are an alternative to lightly steamed, or stir-fried diets as a gourmet option for lunch or dinner.

Variety that makes the difference

San Juan Agroexport offers you a variety of vegetables that provide great benefits to your health. Our vegetables are grown with the most demanding innocuousness techniques that allow us to provide you with the best conventional and organic products, which are perfect in the daily diets of both adults and children that promote a healthy life in the daily diet.

The recommended portions in the consumption of fruits and vegetables are

Fruits (2 to 4 portions per day)

- At least one citrus fruit

- A seasonal fruit

- Consume 100% fruit packed juice.

Vegetables (3 to 5 servings per day)

- At least 2 to 3 raw

- At least 2 to 3 cooked.

- Always consume the wide variety of vegetables to have a varied diet.


As part of supporting a healthy life, we invite you to join the "5 a day" movement, which promotes the consumption of at least 5 fruits or vegetables a day. To learn more about the recommended ways you can consume these fruits and vegetables, we invite you to become a fan of their page at the following link: (In the English version we will suggest the page

We promote a healthy life through our vegetables, always giving the best of Guatemala to the world, that's why #SomosSanJuan.


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