Yellow fruits are a little harder to come by than their red, orange, and green counterparts, but they’re well worth seeking out. Did you know that yellow fruits are actually healthier than their less-colorful counterparts? In fact, they can help you fight diseases like cancer and improve your skin health! If you’re not convinced, here are seven reasons to eat yellow fruits right now!
1) Carotenoids protect skin from UV damage
Carotenoids are nutrient compounds found in yellow fruits and vegetables that can protect our skin from UV damage, reduce risk of cancer, heart disease and eye disease. One cup of raw carrots (which are orange) contains more than 1,000 IU vitamin A about double your daily requirement. Carotenoids like beta-carotene also convert into vitamin A as they’re metabolized by your body. This means they support skin health while helping you hit your RDA.
2) They help lower blood pressure
Lycopene, a carotenoid pigment that gives many yellow fruits and vegetables their color, has been found to lower blood pressure in women. Higher intakes of lycopene have also been linked with reduced risk of heart disease, certain cancers and a host of other diseases. You can get high amounts of lycopene from watermelon, cantaloupe and papaya.
Other commonly eaten yellow fruits include mangoes, nectarines and peaches. The yellow skin on potatoes is due to the presence of carotenoids such as lutein, xanthophylls (which make corn yellow) and zeaxanthin (found in green leafy vegetables).
As you can see there are plenty of good reasons to eat yellow fruits and vegetables so next time you’re shopping or dining out try incorporating some into your diet!
3) Lycopene reduces prostate cancer risk
Research shows that eating more tomatoes and tomato products along with other red, orange, or yellow fruits and vegetables rich in lycopene could lower your risk of developing prostate cancer. The study included over 32,000 men who were followed for four years; it found that those who consumed higher amounts of lycopene had a 40% reduced risk of developing advanced prostate cancer.
Lycopene is also a powerful antioxidant, so adding more vegetables and fruits high in lycopene to your diet could help reduce damage from free radicals (which are associated with heart disease and wrinkles). Here are six yellow fruits you need to add to your diet. Not only will they give you all kinds of vitamins and minerals but they’ll fill you up with fiber too!
4) Kale is a superfood
This leafy green is one of many nutritious vegetables. Kale provides vitamins A, C, and K, as well as anti-inflammatory and antioxidant properties. In addition to boosting your immunity, kale is also effective at fighting cancer due to its high amounts of glucosinolates (anti-cancer chemicals). While you can cook with kale if you like it that way, consider eating it raw in a salad or blending it into a juice. Whatever way you eat it, be sure not to omit!
5) Seaweed is packed with nutrients
Seaweed is a common ingredient in Asian cuisine, and has been used medicinally for centuries. It’s also a great way to add nutrients and flavor to soups, salads and sauces while simultaneously boosting your skin’s health. Seaweed is naturally high in minerals like calcium, iodine, iron and magnesium all of which are vital for healthy skin. In addition, seaweed contains vitamin A and carotenoids (which convert into vitamin A in our bodies) that help keep our skin healthy by promoting cell growth.
6) Beta-carotene fights acne
Beta-carotene is a powerful antioxidant found in yellow fruits, like pineapple, mango and cantaloupe. Antioxidants work by neutralizing free radicals, which are natural compounds that cause your skin to age faster and may even increase acne outbreaks.
A study published in The Journal of Clinical Investigation noted that beta-carotene slowed down cell division, thereby lowering instances of clogged pores caused by excess sebum—the oily substance secreted by your skin’s sebaceous glands. Keep in mind that you’ll have to consume at least 3 mg of beta-carotene daily for it to be beneficial, according to MedlinePlus.
7) Fruit makes you happy
A recent study in Nutrition Journal found that young adults who ate one serving of fruit each day were generally happier than those who didn’t. Researchers think it might be due to naturally occurring mood enhancers, called flavonoids, found in citrus fruits like oranges and grapefruits.
Yellow fruits like yellow pineapples and yellow peaches are also rich in vitamin C, which is often recommended by dermatologists as a supplement for skin health; these peaches can help you fight off signs of aging as well! You can eat them at breakfast with a couple scrambled eggs or by making a healthy fruit salad!
Yellow fruits such as papaya, mango, pineapple and citrus fruits are rich in vitamin C and carotenoids. These two nutrients act as antioxidants and can help protect our skin from free radicals that might otherwise cause premature aging or other issues.
Because of their high water content, yellow fruits are also hydrating and help flush toxins out of our systems. Having a few servings of these yellow fruits every week can go a long way toward helping us stay healthy.