Colourful Fruits And Vegetables
It is very beneficial to eat colourful fruits and vegetables in our daily diet. We can keep ourselves fit if we follow the seven colours of the rainbow in our life. These colours play an important role in our lives, hence it is necessary to include them in our daily diet. The seven colours of the rainbow; red, blue, green, yellow, orange, purple and indigo, will not only make our food look aesthetic but also make our diet healthy and complete. These colourful fruits and vegetables contain a wide range of vitamins, minerals; phyto-chemicals that are necessary to maintain good health, energy levels and prevent disease. The point is to choose from five basic colour groups blue/purple, green, white, yellow/orange and red—to ensure that we get a variety of vitamins and nutrients without adding extra calories or saturated fats. According to nutrition experts, rainbow colours are the easiest way to include all the colours in our diet. Such food is healthy and also has the power to fight heart disease and cancer.
LET US KNOW THE IMPORTANCE OF COLOURS IN OUR DIET
Red: Coloured fruits and vegetables are rich in anti-oxidants such as vitamin C, vitamin B-complex, carotenoids and bioflavonoids, phyto-chemicals that improve health. Vitamin B and carotene enhances the immune system, improves eyesight and skin health. Fruits and vegetables like carrots, tomatoes, red peppers, sweet potato, red radish, apples, strawberries, cherries, red papaya, pomegranates, watermelon, raspberries, cranberries etc. can add some red to your plate. Tomato is the best source of red we consume daily. It contains the anti-oxidant lycopene that cures prostate cancer and other heart diseases.
Green: Leafy vegetables are perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals like calcium, iron, potassium and magnesium, vitamins such as K,C, E and many of the B vitamins. They also contain a variety of phyto-nutrients including beta-carotene, lutein and zeaxanthin, which protect the cells from damage. The dark green leaves even contain small amounts of Omega-3 fats. Fruits and vegetables like grapes, guava, pears, custard apple, gooseberry, star fruit, green grapes, green leafy vegetables, broccoli, cucumber, lettuce, radish leaves, cabbage leaves, green beans and ginger can be added to the food.
Orange: Coloured food have alpha and beta carotenes. Orange and yellow fruits and vegetables contain varying amounts of anti-oxidants such as vitamin C as well as carotenoids, bioflavonoids, phyto-chemicals that provide roughage and various useful minerals to our body. Fruits and vegetables like orange, mango, sweet lime, lemon, banana, papaya, muskmelon, peaches, pineapple, apricot, figs, jackfruit ripe, gooseberries, sweet corn, pumpkin, squash, yellow capsicum, sweet potatoes and carrots can add some vibrant colour to your plate. Orange colour food helps in boosting the immune system of the body and also helps to cure stomach ulcers and night vision. Combination of yellow and orange food helps in exchange of vitamins and minerals between the cells. Yellow and orange colour combination helps in improving vision, memory and in getting a glowing skin.
Blue and indigo: Fruits and vegetables contain varying amounts of phytochemicals such as anthocyanin and phynolics. Fruits like blue berries, sugar, jamun and olives and vegetables like brinjal can be beneficial. Blue fruits are the best source of increasing memory power. It helps cure heart diseases as well. Purple coloured fruits and vegetables help in lowering the risk of some cancer and leads to a healthy heart. Have the healthy colours in your diet and be healthy and as radiant as the rainbow itself.
By Nibhanapudi Suguna