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Choose a variety of fruits and vegetables each day to not only add colour and appeal to your plate, but also to help your body be its best! Food colour can say a lot on its nutritional value and eating a variety of colours is a safe method to assimilate vitamins and minerals essential for the right functioning of our organism.
GET YOUR FIVE A DAY!
White Foods
White fruits and vegetables are coloured by pigments called Anthoxanthin, which help fight inflammation in our body. This food groups may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and reduce risk of stomach cancer and heart disease.
Source: Onion, Garlic, Cauliflower
Red Foods
Red fruits and vegetables are coloured by a natural plant pigment Lycopene. Lycopene as an antioxidant, which may help to prevent some of the damage caused by free radicals by neutralizing them. Research shows that Lycopene has been linked to reduced risk of developing type 2 diabetes. Also, regular intake of foods with Lycopene may help reduce the risk of coronary heart disease, to prevent the oxidation of bad cholesterol.
Source: Beetroots, Radishes, Red Peppers, Tomatoes, Apples
Yellow & Orange Foods
Orange and yellow foods are usually coloured by natural pigments called Carotenoids. There are more than 600 different types of carotenoids, such as beta carotene, lycopene, lutein and zeaxanthin. The beneficial effect of carotenoids are thought to be due to their role as antioxidants. Also, beta-carotene can convert to vitamin A, which maintain healthy mucous membranes and support good vision.
Source: Oranges, Carrots, Pumpkins, Sweetcorn and Lemons
Green Foods
Green fruits and vegetables are coloured by natural plant pigment called Chlorophyll. This group are often filled with dietary fibres that aid in digestion and support a healthy immune system. Some members of the green group, such as spinach, green peppers, peas, cucumber and celery, they may contain lutein, this nutrient help improve memory and prevent cognitive decline.
Source: Leafy lettuce, Kale, Peas, Limes, Leeks, Cabbage and Celery
Blue & Purple Foods
Blue and purple foods have a high content of plant pigment Anthocyanin. Anthocyanin has been linked to lowering the risk of heart disease by reducing blood pressure and help maintain good vision. Besides its anti-obesity effect, anthocyanins also inhibit the synthesis of fatty acids and triacylglycerol, which are essential for a healthy body.
Source: Blueberries, Blackberries, Plums, Cabbage, Grapes
Tips to Boost Fruits & Vegetables to Your Diet
Challenge yourself to try fruits and vegetables of different colours. Make it a red/green/orange day or see if you can consume a rainbow of fruits and vegetables during the week.
SOURCES
- National Institutes of Health
- American Heart Association
- University of Illinois Urbana