How to colour-code your diet

A plate filled with different coloured foods isn’t only aesthetically pleasing but has great benefits to your overall health and wellbeing 맥 위젯 다운로드.

The naturally occurring chemical compounds in fruits and vegetables are called phytochemicals. These are what give them their natural colours, but also play an important role in preventive and therapeutic nutrition.

Here is what the different nutrients can each do for your health:

Red: Lycopene

Found in: tomatoes, pink grapefruit, watermelon

Lycopene gives red fruits their colour and has antioxidant properties that may help protect against cancer, cardiovascular disease and lower blood pressure.

Red/purple: Anthocyanin

Found in: grapes, berries, prunes, red apples

In addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits.

Orange/yellow: Carotenoids

Found in: oranges, tangerines, peaches, nectarines, papaya

These fruits are high in carotenoids, like alpha-carotene and beta-carotene. Beta-carotene gives yellow and orange fruits and vegetables their colour and is converted to vitamin A in the body. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. Carrots, butternut squash, pumpkin and sweet potato are all good sources of beta carotene.

Yellow/green: Lutein and zeaxanthin

Found in: spinach; mustard, or turnip greens, corn, peas, avocado and honeydew melon

Lutein and zeaxanthin are potent antioxidants that play an important role in protecting your eyes from free radical damage Sweetcorn,  peach, papaya and egg yolk are also good sources.

Green: Sulforaphane and glucosinolate

Found in: brussels sprouts, kale

Natural plant compounds sulforaphane and glucosinolate found in many cruciferous vegetables have been linked to several health benefits including improved heart health and digestion. .

Read  Andy’s weekly update: The Tim Noakes eating plan

White: Anthoxanthins

Found in: garlic, onion, cauliflower

Anthoxanthins are the phytochemicals that create white or cream colours. These antioxidants play a role in lowering the risk of cardiovascular diseases, improving immunity and may reduce inflammation .

Add and enjoy fruits and vegetables in your diet by:

  • Eating them raw, in whole form or finely sliced, to retain fibre content and original nutrients.
  • Using a cold-pressed juicer, or blending them into a smoothie along with yoghurt.
  • Tossing them into salad for a refreshing snack or meal.
  • Eating veggies steam-cooked, sautéed or baked. You can also puree them with other ingredients to make soup, sauces or dips.
  • Adding fruits or veggies to your dessert.

References: