In the middle of this pandemic there are simple steps we can take to improve our well-being. An easy way is to look at the colour of the food we eat, as this contributes to good health and strengthens the immune system.
What is it about fruit and vegetables that make them so good for us? In one word – phytonutrients. Phytonutrients are derived from plant material and contribute to sustaining human life. They have been found to be able to protect against diseases such as diabetes, arthritis, heart disease and even some cancers.
Ensuring adequate intake of a variety of phytonutrients is a fairly safe bet you are consuming a healthy diet. And since phytonutrients are responsible for providing fruits and vegetables with their colour, try thinking of your plate as a blank canvas and get creative.
Here is a list of colours associated with common fruits and vegetables and some of the phytonutrients they contain to help you colour yourself healthy.
The five food colours:
ORANGE AND YELLOW
Represents carotenoids – sources lemons, carrots, mangos, oranges, papaya, peaches, pears, pumpkin
Fruit high in carotenoids may help fight against cardiovascular disease, promote healthy vision and cell function and provide an extra boost to the immune system. Carotene is also a precursor to Vitamin A.
GREEN
Represents lutein – sources broccoli, avocados, kiwi fruit, peas, green grapes
Lutein and other nutrients in the ‘green’ family may decrease the risk of certain cancers, help maintain bone integrity and help reduce the onset of cataracts and age-related macular degeneration.
WHITE, BROWN AND SHADES IN BETWEEN
Represents allicin – sources bananas, cauliflower, onions, turnips, dates
Allicin is believed to help maintain healthy cholesterol levels.
BLUE AND PURPLE
Represents anthocyanins, but also lutein and zeaxanthin – sources blackberries, blueberries, asparagus, eggplant
Resveratol and the associated phytonutrients are powerful antioxidants and may provide extra protection against certain cancers, infections of the urinary tract and could possibly sharpen brain function and vision.
RED
Represents lycopene – sources are red apples, cherries, beets, strawberries, tomatoes
Lycopene has recently been in the spotlight for its potential to decrease the risk of various cancers and it may offer protection against cardiovascular and lung disease.
