January 6, 2017
Eating a variety of colours every day ensures you are taking in a broad spectrum of antioxidants, vitamins and minerals that work synergistically to provide your body with health benefits. Naturally colored foods contain phytonutrients and flavonoids that are the disease-fighting substances and are known to give some fruits and vegetables their color. Eating a variety of phytonutrients and flavonoids can strengthen your immune system, decrease inflammation, prevent cardiovascular disease and lower your risk for certain cancers.
Red
In addition to vitamin C and folate, red fruits and vegetables are also sources of flavonoids, which reduce inflammation and have antioxidant properties.
Lycopene is the predominant pigment in reddish fruits and veggies. Lycopene is a powerful antioxidant that has been associated with a reduced risk of some cancers and protection against heart attacks. Tomatoes and tomato products are the most concentrated source of this phytochemical.
Although some nutrients, such as vitamin C are diminished with the introduction of heat, cooking enhances the activity of some phytochemicals, such as lycopene; the heating process allows lycopene to be more easily absorbed by the body.
A red pepper contains almost 300 percent of your daily vitamin C intake. One cup of strawberries contains over 100 percent of our daily recommended allowance of vitamin C. Recent studies show when vitamin C is consumed during times of stress, it has the ability to lower blood pressure back down to a normal level. Vitamin C helps to boost your immune system, and is needed for the proper absorption of iron. Other radiant red foods include pomegranate, watermelon, pink grapefruit, guava and cranberries.
Yellow and Orange
The orange and yellow pigment of foods are provided by carotenoids. Beta-carotene is part of the carotenoid family, which provides antioxidant protection from the free radicals that can damage cells, and is a powerful anti-inflammatory and cancer preventive nutrient.
Be sure to consume plenty of apricot, papaya, orange, pineapple, passion fruit, orange sweet pepper, pumpkin, squash, carrot, yams, cantaloupe, nectarine, peach, sweet potato and mango.
Green Foods
Green foods are known to be rich in B vitamins, vitamin K, and potassium. Dark green leafy and cruciferous vegetables are among the most potent cancer-preventing foods you could possibly eat.
Whether you munch on kale chips or enjoy a spinach salad, you are healing and boosting every organ and cell in your body. Improve your health by eating more spinach, broccoli, kale, chard, cucumber, green beans, asparagus, avocado, spinach, lettuce, watercress, Brussels sprouts, sugar snap peas, zucchini.
Yellow/Green
Green and yellow/green foods exhibit richness in lutein, which is beneficial for eye health. There are lutein receptors in the macula of the eye; lutein helps protect against age-related macular degeneration. For a surprising source, check out pistachio nuts, there’s lutein in the green skin around the nut, or try avocado or kiwifruit.
Blue and Purple
The blue/purple hues in foods are due primarily to their anthocyanin content. Anthocyanins are heart healthy antioxidants and may help support healthy blood pressure. The purple pigment in fruits and vegetables contains resveratrol, which can help decrease blood pressure and can induce cancer cell death.
They also contain a variety of polyphenols that can reduce the inflammatory response in the body. Here are some blue and purple warriors that are revered for their amazing healing powers: blackberries, blueberries, black and purple grapes, beets, purple plums, prunes, raisins, purple cabbage, cranberries and purple Belgian endive.
The curcumin in turmeric seems to boost the anti-cancer activity of resveratrol, so have a glass of pinot noir (wine highest in resveratrol) next time you eat curry.
Health and Happiness,
Lisa
