At the table with colors: yellow and orange

With the biologist nutritionist Jessica Barbieri we examine the nutritional properties, cooking methods and also curiosities of yellow and orange fruit and vegetables

We continue our journey, with the column “At the table with colors”, to discover the nutritional characteristics of fruit and vegetable foods. Today is the turn of yellow and orange products and the quality of the showcase of My Quality & Convenience with food delivery in Dubai.

Which ones are they? And what are the benefits for our body?

The yellow and orange fruit and vegetable foods are oranges, mandarins, pumpkin, carrots, papaya, mango, melon, peppers, lemons, persimmons, peaches, apricots, grapefruit.

The yellow and orange fruit and vegetables bring to our tables the colour of the sun, of summer but also a lot of taste, excellent nourishment and numerous benefits for our body.

"In general, in addition to colour, these products are not only linked to seasonality (most of them ripen in summer) - explains Dr Barbieri - but also from the abundant presence of beta-carotene, a substance that gives them their typical color. Beta-carotene is a powerful antioxidant belonging to the family of carotenoids. Carotenoids are important and necessary substances for our organism especially for vitamin A production. The vitamin A action, fundamental for sight, for iron metabolism, for the function of the immune system, combined with action anti-oxidant of beta-carotene, makes yellow/orange products very useful to fight against skin oxidation in general but above all to protect it from sunlight during the summertime. But it doesn't end there. We must not forget that citrus fruits (oranges, lemons, mandarins, grapefruit) are rich in vitamin C and in folic acid. Folic acid is essential in the diet of women and in particular in pregnancy to help correct embryonic and fetal development (often the amount of folic acid that is taken with food is not enough so it is often necessary to increase the daily intakes with supplements, according to the doctor advise ) ”.

frelance nutritional biologist

Let's take a closer look at some of the yellow / orange fruit and vegetable products, starting from a very well-known citrus fruit used both for the preparation of savory and sweet dishes: the lemon. "Yellow fruit with extraordinary beneficial properties - he adds - rich in vitamin C like other citrus fruits but distinguished by the richness in the water of vegetation, citric acid and very low sugar content (it is in fact the least caloric fruit of all). Its antibacterial and antiviral action has been known since ancient times. In particular, lemon juice is a powerful natural antiseptic and bactericide. The common idea is that, given its sour taste, the lemon is acidic and therefore acidifying, in reality, it is antacid and basifying and therefore helps to regularize the gastric environment. To dispel another myth I would like to point out that, unlike the collective image concerning the astringent power of lemon, a glass of lemon juice taken in the morning on an empty stomach with a little water and a teaspoon of honey can help intestinal transit ".

From yellow to orange: the melon. Can everyone eat it?

"Melon is the typical summer fruit with a refreshing, thirst-quenching and diuretic power. The richness in water in fact facilitates renal function making it indicated even in cases of difficulty in renal function. But be careful, its richness in sugars does not make it suitable in the case of diabetes and glycemic disorders (the amount of fructose in the melon is even higher than that of the watermelon). The high beta-carotene content makes it a distinctly antioxidant fruit. Considered an "activator" of some metabolic processes, it can be used in slimming diets as long as it is correctly inserted into the meal (due to its richness in sugars) i. Attention then to food associations, better to combine it with a second rather than a first course ".

In the same family we find the mango is a tropical fruit known for its energizing characteristic. For whom is it particularly suitable? 

"It is a fruit poor in vegetable proteins and rich in potassium, magnesium. Highly digestible is one of the fruits indicated in patients with digestive difficulties. Contraindicated instead in case of gastritis and gastric acidity. On the contrary, papaya can be taken in all cases of gastric disorders ”.

And now let's examine the characteristics of two vegetables with a beautiful bright orange colour: carrot and pumpkin. "The pumpkin, although botanically it is a large fruit, it is used as a vegetable. It is rich in vitamin A, vitamin K, sodium, magnesium, potassium and calcium. The high presence of sugars and the microelements listed above make it "sedative" towards the central nervous system. Not very suitable in cases of liver disease and in subjects with glycemic imbalances. Although it must always be used with moderation in cases of diabetes, cooking and association with other foods will determine a more or less marked glycemic peak. Best paired with a second course, perhaps accompanying the meal with a portion of salad in leaves. Finally, do not forget the presence of vitamin B2, an important antioxidant and anticancer agent. The carrot, probably the most widespread and consumed vegetable, is an archive of vitamins including A, C, K, B, of beta-carotene but also of fibres. To take care of all the precious nutrients that the carrot offers us without denaturing them, it should be consumed raw in salads or even with the peel (after having thoroughly washed with the help of a toothbrush). The carrot also has a good share of sugars so it is good to pay attention as in the case of the pumpkin but it is curious to know that the glycemic index of the cooked carrot (especially if boiled). Better raw or cut into slices and cooked in a pan ”.

Changing the diet and therefore the colours on our tables means having a complete diet of all useful nutrients for our body's health. And as Dr Barbieri suggests, since beta-carotene is a fundamental precursor in the production of melatonin “if you want a perfect tan and a load of antioxidants, remember the yellow/orange fruit and vegetables without making your red and green ones we miss on your table. spoken in the previous releases of our special "A table with colours". In winter, when the variety of fresh fruit decreases, do not forget the importance of citrus fruits as a source of vitamins. Orange juice consumed in winter is a concentrate of precious nutrients but should be consumed immediately (or frozen) and must come from fresh oranges and properly stored at the source ".

And in order not to lose nutritional properties, here are some tips on selection and storage. "At the time of purchase - concludes the specialist- the citrus fruits must be perfumed (the orange peel is rich in very fragrant essential oils) and have a bright and shiny colour with a firm skin. At home, they can be stored at room temperature and away from heat sources for a week or in the refrigerator for a few weeks ”.

To keep safe the nutritional properties of fruit and vegetable products, some precautions are also very important, such as the quality of the large retailers. And this is one of the strengths of My Quality & Convenience the online supermarket "from A to Z" made in Italy for 2 years in the United Arab Emirates that offers a daily delivery service. "We are very careful about the quality of the products - explains Stefano Iorini CEO of the company We take a special care of the quality of the products through a careful selection process that takes place either directly to the Ras Al Khor (Dubai) Fruit and Vegetable market or by contacting international producers, including of course Italian ones. Food arrives in the UAE by ship and/or by air. Furthermore, we can offer the better organic selection available per each specific seasons.

Quality and convenience is the slogan of MYQandC. “The idea of an online supermarket - he adds - with a wide range of products, from food to home cleaning items, was born from the desire to offer a convenient and valid alternative to consumers who are often tired of large local supermarkets. It works easy and fast: via the website Best online grocery in Dubai, select the category of the product to be purchased, for each is indicated the origin and the price per kg or piece depending on the food, which will be included in the shopping cart. Once the choice is complete, proceed with the checkout, choose the method of payment and the time slot for delivery that takes place every day from 9 to 21. If you place your order before 17.00, delivery is on same day. We also offer special boxes, such as the family weekly box, which contain a series of fruit and vegetable products and fruit baskets ranging from a minimum of 5 kg to a maximum of 20 kg ". 


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