A rainbow on my plate

Oct 09, 2014 Ruchira Dhoke Amazing Facts, Lifestyle & Health 0

Every color of food in your plate has a story to tell.

The colorful fruits and vegetables have the ability to keep one fit and healthy by protecting us against diseases like certain cancers, arthritis, heart disease, cataracts and even premature ageing.

“Eat your greens” was the motto but now the researchers believe that it’s just as important to eat our reds, oranges, yellows, blues and purples, too. Scientists suggest that many of the naturally occurring chemicals (phytochemicals) responsible for giving fruit and veg their bright colors actually help keep us healthy and free from disease and should be included in our daily diet.

These colorful phytochemicals act as antioxidants by preventing the harmful molecules or the free radicals from damaging the cells. The result of which is antioxidant-rich fruit and vegetables protect us against the bunch of diseases and premature ageing.

Adding color in diet not only provides plenty of flavors and textures to dishes but also makes the meals healthy and more enjoyable.

Source for Color Red: raspberries, cranberries, strawberries, cherries, pomegranates, apples, grapes, rhubarb, watermelon, guava, tomatoes, peppers, radishes, and potatoes.

Rich in: carotenoids and flavonoids, two main pigments that give fruit and vegetables a red color. Provide good amounts of vitamin C. It helps to fight cancer, keep the heart healthy, improve vision and avoid urinary tract infections.

Source for color Green: asparagus, avocado, rocket, spinach, lettuce, watercress, cucumber, broccoli, Brussels sprouts, leafy cabbage, spring greens, beans, peas, peppers, spring onions, leeks, apples, grapes and kiwi fruit.

Rich in: Green fruits and vegetables contain the pigment called chlorophyll and are good a source of carotenoids called lutein and zeaxanthin, and has nutrients such as beta-carotene, folate, iron and calcium. The lutein and zeaxanthin filter out harmful light that can cause damage to the eyes and prevent cataract. Green vegetables may also help in protecting against cancer.

Source for color Purple/blue: blackberries, blueberries, grapes, plums, prunes, raisins, red cabbage, red onions, and aubergine.

Rich in: Purple and blue fruits and vegetables are pigmented by phytochemicals called anthocyanins.
They may help to keep the heart healthy and reduce the risk of strokes and is also said to improve balance, co-ordination and short-term memory in old age.
Source for color Orange/yellow: apricots, mangoes, peaches, papaya, oranges, pineapple, carrots, sweet potatoes, lemon, yellow and orange peppers, pumpkin and sweet corn.

Rich in: Vitamin C, and beta-carotene and beta-cryptoxanthin. Beta-carotene is converted by the body into vitamin A which is good for vision and maintains the skin and cells that line the airways along with the digestive and urinary tracts. Beta-cryptoxanthin which is present in mangoes, peaches, peppers and citrus fruits helps in maintaining the respiratory tract, and reduce the risk of lung cancer. It also eases the inflammation associated with arthritis.

food color, health, health diet

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Ruchira Dhoke

A qualified medical microbiologist with an avidity to read enchant a deep passion for creating a good impacting masterpiece with my words .I am very fond of good old English literature and like listening to music and paint in my free time.