Different foods contain different nutrients in different amounts that offer a variety of benefits. So when choosing foods for daily health, sometimes it can be a daunting task to make sure you get at least something of everything.
An easier way to do this is by using colour. Research has shown that counting the colours on our plates has a more overall positive effect on general wellbeing, including weight management, than counting calories.
This approach of eating colours is based on research that has shown important health benefits of phyto-chemical nutrients which are abundant in fruits and vegetables and are known for their ability to protect the body from infection and cell damage by free radicals.
There are different types of phyto-chemicals, all represented by different colours, as follows:
Red/purple: These have this colour because of a natural pigment called lycopene which is a powerful antioxidant that protects the body’s cells from damage. Lycopene is especially known for its ability to prevent and fight cancer causing agents. Look for tomatoes, watermelons, red/pink guavas and strawberries.
Orange/Yellow: This color comes from the antioxidant beta-carotene, which, apart from protecting against cell damage, can be converted into Vitamin A and aids in immunity and eye functions. Indulge in carrots, pumpkins and yellow sweet potatoes.
Blue/purple: This color comes from the phyto-chemical anthocyanin which is extremely good for the heart and helps to control blood pressure. Blueberries, egg plant, plums and purple grapes are very good sources.
Green and Yellow/Green: The green color shows richness in isothiocyanates which aids the body in removing carcinogenic compounds. These foods are also rich in Vitamin K and folic acid.
A slight variation of the green indicates presence of lutein, an important phytochemical for eye health. Avocados and kiwi fruit are hence good sources.
