Does Color Matter in Food? Learn Which Color Will Get You Nutrients Such as Antioxidants, Vitamins and More

Does Color Matter in Food? Learn Which Color Will Get You Nutrients Such as Antioxidants, Vitamins and More
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Crack the Color Code and Say Hello to Health

Nature has devised her own way of color coding food for our convenience. It is no news that we should be consuming healthy helpings of fruits and vegetables in our daily diet but how do we gauge their nutritional benefits without referring to scientific books or consulting a dietician?

Awareness regarding nutritional constituency of foods goes a long way in planning a healthy, balanced diet for the entire family. The color and taste of a fruit or vegetable works as good as an ingredient label on man-made products.

Almost all veggies are low in calories and high on dietary fiber and phytochemicals (commonly referred to as “antioxidants”). Different classes of antioxidants work on different areas of the body and an ideal diet should combine all kinds in adequate quantities.

Red: Red fruits and veggies like tomatoes, watermelon, cherries, strawberries, raspberries, red grapes, grapefruit and pomegranates are packed with lycopene. Lycopene is a potent antioxidant that protects body cells from free-radicals. Most red fruits are rich in Vitamin C which boosts up natural immunity. Strawberries, pomegranates and raspberries contain a compound called Ellagic Acid which is a proven anti-carcinogen and helps limit the production of malignant cells. The Quercetin in apples and red onions fights the “bad cholesterol” (LDL) and also shields the respiratory system from allergens. Hesperidin is effective in stabilizing blood pressure.

Yellow/Orange: This group mostly comprises of citrus fruits, melons, mangoes, pumpkins, carrots etc. Citrus fruits are loaded with Vitamin C which is extremely essential for immunity functions and regeneration of cells. Carrots contain beta-carotene (a type of carotenoid) that is converted into Vitamin A by the liver. Vitamin A is crucial in maintaining the health of the eyes and fighting the adverse effects of cholesterol. Zeaxanthin, flavonoids and potassium improve cardio-vascular functions and help in strengthening the bones.

Dark Green/Yellow Green: Spinach, collards, leeks, sprouts and beans contain high amounts of dietary fiber along with Lutein, folate, calcium, Vitamin C, Sulforaphane and chlorophyll. These nutrients are vital for healthy vision, blood pressure and cardiac health. Moreover, greens are perhaps the most potent anti-carcinogens and free-radical fighters. <strong>Flavonoids</strong> like anthocyanins, flavones, isoflavones, proantocyanidins and quercetin have antioxidant and anti-inflammatory properties.

Blue/Purple: This group includes blueberries, eggplant, prunes and grapes. Blue/purple fruits and veggies add trace nutrients like flavonoids, lutein, zeaxanthin, resveratrol, ellagic acid and quercetin to our diet. Apart from their anti-carcinogenic ability, these compounds prevent clot formations within the blood vessels and aid mineral absorption.

White: Mushrooms, onions, cauliflower and bananas are packed with beta-glucans that enhance immunity by boosting up the production of white blood cells. They also help in stabilizing hormonal imbalances thus reducing the risk of cancer. Other components like anthoxanthins and allicin control blood pressure and improve gastric function.

It couldn’t have been more obvious that a rainbow platter is the ultimate key to good health.

References:

What Color is Your Food? - Taste a rainbow of fruits and vegetables for better health <strong>by</strong> <strong>Julie Garden-Robinson</strong>

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