bac_fruits_and_vegetable

Elige frutas y vegetales que te den un arcoíris de beneficios

octubre 16, 2024 General / Familia

Tú ya sabes que comer frutas y vegetales es bueno para la salud.

Pero ¿sabías que solo con mirar los productos agrícolas puedes conocer qué tipo de beneficios tienen para la salud? ¡De verdad! Las frutas y los vegetales tienen distintas cantidades de vitaminas, minerales y tipos de antioxidantes según su color. Y, al haber tantas opciones coloridas que probar, ¡puedes recibir un arcoíris de beneficios diferentes cada día al comer!

Además de su magnífico sabor, las frutas y los vegetales, según su color, te pueden brindar estos otros beneficios:

Rojos

  • Mantienen la salud del corazón y los pulmones.
  • Ayudan a proteger contra el daño celular.
  • Reducen el riesgo de cáncer y de accidentes cerebrovasculares.
  • Son buenos para la memoria.
Frutas
  • Naranjas sanguinas
  • Cerezas
  • Arándanos rojos
  • Uvas rojas
  • Toronja rosada/roja
  • Manzanas rojas
  • Peras rojas
  • Granadas
  • Frambuesas
  • Fresas
  • Sandía
Vegetales
  • Betabeles
  • Pimientos rojos
  • Rábanos
  • Radicchio
  • Cebollas rojas
  • Papas rojas
  • Ruibarbo
  • Tomates
bac_strawberries
bac_Apples
bac_Tomatoes

Anaranjados

  • Reducen la inflamación.
  • Ayudan a mantener la piel y los huesos sanos.
  • Contribuyen a la reparación de los tejidos.
  • Combaten el cáncer y las enfermedades del corazón.
  • Son buenos para la vista.
orange
Papaya
Peach
Frutas
  • Albaricoque
  • Melón cantalupo
  • Clementina
  • Mandarina
  • Mangos
  • Nectarinas
  • Naranja
  • Papaya
  • Durazno
  • Calabaza
Vegetales
  • Calabaza bellota
  • Calabaza moscada
  • Zanahorias
  • Pimientos verdes
  • Tomates naranjas
  • Camotes

Amarillos

  • Reducen la presión arterial.
  • Son buenos para los ojos, el corazón y la piel.
  • Mejoran la digestión y el sistema inmunitario.
Frutas
  • Plátano
  • Limón
  • Piña
  • Manzanas amarillas
Vegetales
  • Pimiento amarillo
  • Zanahorias amarillas
  • Maíz amarillo
  • Papas amarillas
  • Calabaza amarilla
  • Tomates amarillos
  • Habas de cera amarillas
banana
yellow corn

Verdes

  • Fortalecen el sistema inmunitario.
  • Ricos en folato, lo cual ayuda a proteger contra los defectos congénitos durante el embarazo.
  • Previenen los coágulos de sangre.
  • Mantienen los huesos, las uñas y los dientes fuertes.
  • Son buenos para la digestión.
green peppers
green beans
green grapes
Frutas
  • Aguacates
  • Manzanas verdes
  • Uvas verdes
  • Melón verde
  • Kiwi
  • Limas
Vegetales
  • Alcachofas
  • Rúcula
  • Espárragos
  • Brócoli
  • Coles de Bruselas
  • Frijoles verdes
  • Repollo verde
  • Apio
  • Pepinos
  • Verduras de hoja
  • Puerros
  • Lechuga
  • Cebollas de verdeo
  • Pimientos verdes
  • Guisantes
  • Guisantes de nieve
  • Espinaca
  • Guisantes dulces
  • Berro
  • Calabacita

Azules y morados

  • Mejoran la función cerebral y la memoria.
  • Reducen la presión arterial.
  • Reducen el riesgo de accidente cerebrovascular, cáncer y enfermedades del corazón.
  • Pueden reducir el daño de los radicales libres en las células del cuerpo.
Frutas
  • Moras negras
  • Arándanos
  • Grosellas negras
  • Uvas concordia
  • Ciruelas pasas
  • Bayas de saúco
  • Jugo de uva (100%)
  • Higos morados
  • Uvas moradas
  • Ciruelas
  • Pasas
Vegetales
  • Aceitunas negras
  • Berenjena
  • Papas moradas
  • Espárragos morados
  • Endivia morada
  • Repollo morado
  • Zanahorias moradas
  • Pimientos morados
Blackberries
purple grapes
purple carrots

Marrones y blancos

  • Reducen el colesterol y la presión arterial.
  • Pueden reducir el riesgo de cáncer.
  • Mantienen un sistema inmunitario saludable.
  • Ayudan al sistema circulatorio a transportar sangre y oxígeno a todo el cuerpo.
Frutas
  • Coco
  • Peras
  • Melocotones blancos
Vegetales
  • Cebolla morena
  • Coliflor
  • Ajo
  • Jengibre
  • Setas
  • Nabo
  • Champiñón
  • Portobello
  • Papa
  • Taro
  • Maíz blanco
vegetable white

REFERENCIAS

Adaptado de:

https://www.maricopa.gov/DocumentCenter/View/94037/Maricopa-WIC-Cookbook—English?bidId=
https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color

Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position