Rainbow Colours

July 10, 2019

Fruits and vegetables come in different colors and each of these colors is a result of certain antioxidants, phytonutrients and nutrients. 

 

Blue/Purple– This color is due to the fruit’s anthocyanin content. Anthocyanins are antioxidants that provide numerous  benefits for the heart. The darker the blue color, the higher the concentration of phytochemicals in it. Blueberries and blackberries are especially known for their very high antioxidant levels. Eat plenty of pomegranates,  plums, prunes, grapes  

 

Green – Green leafy vegetables are rich in chlorophyll as well as isothicyanates . These help to flush or detox the liver. Green vegetables like broccoli, cabbage, spinach also contain several other anticancer compounds.  The green cruciferous vegetables are rich in Vitamin K, folic acid, potassium etc. Eat plenty of Bok Choy, Brussel sprouts, Broccoli, dark green leafy vegetables, beans, peas, string beans?

 

Green/Yellow– These vegetables and fruits are rich in Lutein  which is very important for eye health. Lutein is especially necessary for the prevention of age related macular degeneration.Some of these green yellow fruits and vegetables are also rich in vitamin C. Eat plenty of  avocado, Kiwi, spinach, pistachio nuts, squash.

 

Red– The main pigment that gives the red color to fruits and vegetables is Lycopene.. Lycopene is useful for protecting prostate health and maintaining the breast tissue and is a great antioxidant. Red fruits and vegetables are also rich in flavonoids, resveratrol and vitamin C as well as folates. Resveratrol is abundant in the skin of red grapes and is an antioxidant which is being investigated for its cancer preventive properties and anti-ageing. Eat plenty of grapes, cranberries, tomatoes, watermelons, guava, pink grapefruit , raspberries,watermelon,

 

Yellow/Orange– Carotenoids or beta carotene is responsible for  the yellow-orange-red pigment color to certain fruits and vegetables. These are extremely rich in vitamin A and retinol-aiding in acne and wrinkle prevention. Vitamin A is needed for strong immune function and healthy vision.  Beta carotenes are strong antioxidants researched in the prevention of cancers of the stomach, esophagus and other cancers.  Eat plenty of Mangoes, apricots, carrots, pumpkins, squash,lemons,carrots, grapefruit, yellow watermelon, cantelope, sweet potato (orange), pumpkin

 

White- Mushrooms, white potato, cauliflower. They all have different in what they provide.  Don’t underestimate the value of white vegetables. Potatoes have potassium fibre and magnesium. Cauliflower has antioxidant properties

 

Mushrooms- lots of antiviral properties

 

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