The vibrant yellow and orange
The vibrant yellow and orange vegetables that give an extra brightness to the produce section in any place selling vegetables are packed with carotenoids, a class of naturally occurring orange and yellow plant pigments. Of the carotenoid phytochemicals found in nature, the six most common are beta-carotene, alpha-carotene, lycopene, beta-cryptoxanthin, lutein and zeaxanthin, all of which are powerful antioxidants. The human body converts beta-carotene into vitamin A that is required for healthy skin, mucus membranes and the immune system as well as for good eye health and vision.
Consuming foods rich in beta-carotene may also reduce the risk of developing certain types of cancer, offer protection against asthma, heart disease and delay ageing and body degeneration.These bright vegetables also contain generous amounts of vitamin C, the antioxidant that aids in boosting the immune system, keeping skin healthy and also protecting against cardiovascular diseases. In addition to the across the board benefits of these sunny vegetables, each of them also has other specific health and nutritional benefits.
Butternut squash (Batana)
Butternut squash, Cucurbita moschata in the family Cucurbitaceae known as Batana in Sinhalese has a unique golden yellow colour. Squash is one of the common vegetables often recommended by dieticians in cholesterol controlling and weight reduction programmes. It is perhaps the single vegetable in the Cucurbitaceae family with the highest level of vitamin A. It is rich in the B-complex group of vitamins like folates, riboflavin, niacin, vitamin B6 (pyridoxine), thiamin, and pantothenic acid and also has adequate levels of the minerals iron, zinc, copper, calcium, potassium, and phosphorus.
Carrot
Carrot, Daucus carota in the family Apiaceae categorized as a root vegetable while well known for its signature orange colour also comes in shades of purple, yellow, white and red. While the taproot of the carrot is the part most commonly eaten, the greens are also beneficial in salads. Most of the benefits of carrots are attributed to their beta-carotene and fibre that maintains good digestive health. Since carrots are rich in vitamin A, they are an all-around vision booster. They are also rich in vitamin K as well as folate, potassium iron, copper and manganese.
Kekiri
Kekiri, Cucumis sativus in the gourd family Cucurbitaceae is a good source of vitamin C, folic acid and potassium and also contains high amounts of vitamin K that that plays an important role in bone and heart health. Kekiri is a good diuretic and helps the pancreas produce more insulin which makes it helpful for diabetics. Kekiri makes an excellent inclusion for a weight loss diet plan due to the high water content and being low in calories. The silicon and sulphur present are highly effective in stimulating healthy hair growth.
Sweet corn
The yellow variety of sweet corn, Zea mays in the family Poaceae contains the phenolic flavonoid antioxidant, ferulic acid that plays a vital role in controlling cancers, ageing, and inflammation. It also contains good levels of some of the valuable B-complex vitamins that play an important role in keeping our bodies running like well-oiled machines. These vitamins also help in in making energy from the food we eat allowing us to stay energized throughout the day. Further, it contains healthy amounts of some essential minerals like zinc, magnesium, copper, iron and manganese.
Wattakka (Pumpkin)
Pumpkin, Cucurbita maxima in the family Cucurbitaceae is particularly rich in vitamin A, and its precursor beta-carotene as well as zeaxanthin and vitamin C. Pumpkin has considerable amount of fibre, significant amounts of iron and vitamin B12 which supports the treatment of anaemia. While potassium in pumpkin contributes to regulating blood pressure, it also contains manganese, phosphorus and vitamin B5. It is an excellent food item for children as well as for aging individuals as it is easily digestible.
Yellow beans
Yellow beans, Phaseolus vulgaris in the family Fabaceae are simply green beans that have been bred to have none of the green pigment chlorophyll. Yellow beans provide an iron and manganese boost with both minerals having the ability to activate enzymes that are needed to produce energy and support metabolism. Iron also plays a key role in red blood cell function, while manganese regulates hormone production and helps produce connective tissue. These beans are also a source of protein, B vitamins including folate and a very good source of dietary fibre.
Yellow peppers
All popular bell peppers are excellent sources of vitamin C, but yellow peppers, Capsicum annuum in the family Solanaceae are the king for this crucial nutrient which is an antioxidant that bolsters the immune system. Yellow peppers also contain vitamin B6 that promotes healthy brain function and hormone production and good levels of folate, a B vitamin that is especially important for pregnant women because it supports healthy foetal growth. Peppers also contain iron, magnesium, phosphorus, potassium, copper and manganese.
Yellow tomatoes
Tomatoes Solanum lycopersicum, in the family Solanaceae regardless of the colour are great sources of vitamin C. Tomatoes are well known for the presence of the antioxidant lycopene that gives red tomatoes their colour. Unfortunately there is no lycopene in yellow tomatoes. However, yellow tomatoes have a slight edge over the red ones in that they have more iron, phosphorous and potassium. Also the amount of zinc that’s important in keeping the immune system strong is double the amount found in red tomatoes. Yet another advantage of the yellow is that they are loaded with the B vitamins.
Yellow zucchini
Zucchini, Cucurbita pepo, in the gourd family Cucurbitaceae is a favourite among low-carb dieters and anyone who wants to lose weight. Zucchini is high in essential nutrients like potassium and manganese. Much of the antioxidant content is held within zucchini’s skin, so do not peel. Zucchini contains much pectin, which is a beneficial polysaccharide that aids in lowering cholesterol. Zucchini is high in B vitamins, including folate, vitamin B6 and riboflavin that aid in protein and carbohydrate metabolism.