How many Yellow foods do you know?
Yellow-colored foods contain strong antioxidants and are rich in vitamin C, which helps protect vision, boost immunity, and slow aging.
Some yellow foods are also high in vitamin A precursors and vitamin D, offering significant health benefits.
Rich in vitamin C and citric acid
Rich in dietary fiber and potassium
Rich in vitamin C and bromelain enzyme
Rich in tannic acid and B vitamins
Rich in vitamin C and potassium
Rich in vitamin C and unsaturated fats
Rich in vitamin C, vitamin A, and selenium
Rich in vitamin C and carotenoids
Rich in protein, vitamin C, dietary fiber, and various minerals
Rich in vitamin C, dietary fiber, and antioxidants
Rich in dietary fiber, vitamin C, calcium, iron and other components
Rich in lutein, zeaxanthin (antioxidants)
Also contains carbohydrates, dietary fiber, B vitamins, vitamin E, and minerals like potassium and magnesium
Rich in starch, protein, fat, crude fiber, and minerals such as potassium, phosphorus, and magnesium
Rich in vitamin C, carotenoids, polyphenolic compounds, as well as calcium, iron, zinc
Rich in vitamins, minerals, dietary fiber, and various active compounds
Rich in high-quality protein, unsaturated fatty acids, dietary fiber, multiple vitamins, and minerals
Rich in carbohydrates, protein, dietary fiber, B vitamins (such as B1 and B2), minerals, and small amounts of fat
Rich in carbohydrates, protein, and minerals
The benefits of yellow food
Carotenoids and antioxidant activity
Beta carotene: converted into vitamin A in the body, maintaining visual health (especially preventing night blindness and dry eye), protecting skin and mucosal integrity, and enhancing immunity. Lutein: concentrated in the retina, filters blue light, delays macular degeneration, and improves eye aging
Combination of vitamins and minerals
Promote collagen synthesis (maintain skin elasticity), enhance immune and anti infection ability, assist iron absorption (such as citrus and mango), vitamin D: promote calcium and phosphorus absorption, and strengthen bones (such as egg yolk and some mushrooms)
Dietary fiber and digestive health
Yellow foods are generally rich in fiber (such as corn, sweet potatoes, carrots), which can increase satiety, promote intestinal peristalsis, and prevent constipation; Regulate blood glucose and lipids, reduce the risk of diabetes and cardiovascular disease
Recommended Yellow Foods & Healthy Recipes
1. pumpkin
Benefits: Rich in beta carotene, dietary fiber, vitamin C, and minerals, it has eye protection, immune enhancement, blood sugar regulation, and digestion promotion properties
Recipe: Peel the pumpkin, cut it into pieces, peel the garlic and cut it into small pieces. Heat the oil in a pot, add the minced garlic and stir fry until fragrant. Add the pumpkin and stir fry for a moment. Add 3 tablespoons of soy sauce, 2 tablespoons of water, cover the pot, and simmer over low heat for 10 minutes
2. potato
Benefits: Rich in carbohydrates, vitamin C, potassium, and dietary fiber
Recipe: Mashed potatoes: Peel the potatoes, cut them into small pieces, steam them in a steamer, take out the steamed potatoes, press them into a paste with a spoon, put butter in the pot, melt over low heat, add milk, salt, black pepper and stir evenly. Pour the prepared milk into the mashed potatoes and stir evenly.
3. soybean
Benefits:High quality protein, dietary fiber, soy isoflavones, unsaturated fatty acids, and minerals such as calcium, iron, and magnesium
Recipe: Cold mixed soybeans: After soaking the soybeans in advance, pour them into a pot of boiling water and cook for 20 minutes. Then pour them into a bowl, add the prepared ingredients and seasonings, and mix well
Multicolor Pairing Suggestions
Yellow foods are rich in various nutrients, including vitamin C, carotenoids, carotenoids, and minerals
Combine them using the “Rainbow Principle” for balanced nutrient intake. Let your meals become colorful and healthier!
Daily Goal: Include at least 3–5 different colored foods, e.g., green broccoli (liver protection), black wood ear mushrooms (kidney support), white yam (lung nourishment).
Cooking Tips: Combine red ingredients with fats (e.g., scrambled eggs with tomatoes) or acidic seasonings (e.g., lemon juice) to enhance fat-soluble nutrient absorption.
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