Correlate your Diet with Colors

Posted on Thursday, May 2, 2013
This article was posted in Health Talk

It’s good to add items to your diet to gain variety of nutrition but it is even better to correlate your diet with colors.

According to nutrition experts, serving yourself a rainbow of colors ensures you a healthy diet and provides a larger range of nutrients your body needs each day.

Fruits and vegetables can be found in all colors. Try to select some yellows and oranges, greens, reds, purples and, for a little extra fiber, the whites. Each of the colors has a specific role in the body. They represent families of chemicals, or phytonutrients, which benefit different parts of the body.

colorsRED: watermelon, peppers, tomatoes, strawberry, beets and apples are colored by natural plant pigments called “lycopene” or “anthocyanins.”

All of these contain high amounts of vitamin C and antioxidants. Antioxidants are good for cancer prevention- especially prostate, protecting our body cells from damage and also for keeping our hearts healthy.

ORANGE & YELLOW: carrots, oranges, pumpkin,  sweet potato, lemon, pineapple, papaya, mango, peach, muskmelon have lots of  beta-cryptoxanthin and vitamin C.

The betacarotene is converted to vitamin A in the body – a nutrient integral for vision and immune function, as well as skin and bone health. It is thought that carotenoids might also be good for your heart. Citrus fruits are very good sources of vitamin C and folate.

GREEN: lettuce, green beans, broccoli, spinach, cabbage, grapes, pea are all excellent sources of vitamin K,  potassium, carotenoids, omega-3 fatty acids,  B vitamins and folates.

While folic acid prevents neural tube defects during pregnancy,  vitamin K is essential in blood clot formation. Diets high in potassium are associated with lowering blood pressure. Green foods are rich in isothiocyanates, which induce enzymes in the liver that assist the body in removing potentially carcinogenic compounds. Cruciferous veggies such as broccoli and cabbage contain the phytochemicals indoles and isothiocyanates, which may have anticancer properties

PURPLE: blueberries, blackberries, prunes, brinjal (egg plant), black grapes are such colored due to their anthocyanin content. Anthocyanins are antioxidants that are particularly heart healthy and may help support healthy blood pressure.

They may also help lower risk of cancer by reducing cell damage. Consumption of berries inhibits platelet clotting, increases serum HDL cholesterol and decreases blood pressure.

WHITE: banana, cauliflower, ginger, garlic, mushrooms, potato, raddish  may be able to lower cholesterol and reduce stomach cancer risk . Plus, many of these foods are high in potassium!

So eating healthier isn’t difficult you just need to mix and match to correlate your diet with colors.