Ensuring that you get enough nutrients

The colour of healthy fruits and vegetables

Each colour of the fruits and vegetables you eat daily carries its own set of unique disease fighting chemicals which are called phytochemicals. It is these phytochemicals which give fruits and vegetables their vibrant, bright and natural colour and of course numerous health benefits.

Health expert Luke Coutinho in his recent Instagram post talks about the various foods and their colours. "The pigments that give fruits and vegetables their bright colours represent a variety of protective compounds. By eating all the colors of the nutritional rainbow, you will harness the power of these immune boosting foods. Lycopene reduces breast and prostate cancer, boosts heart, brain and eye health," said Luke Coutinho. Consuming a rainbow of fruits and vegetables ensure that you get enough of the different nutrients which are necessary for the overall health of the body.

1. Lycopene (red) reduces the risk of breast and prostate cancer. The pigment boosts heart, brain, eye and bone health. Fruits and vegetables that are high in lycopene are watermelon, tomatoes, red bell pepper and grape fruit.

2. Beta-carotene (orange) fights cancer, reduces inflammation, supports immune system and boosts vision. Foods rich in beta-carotene are carrots, apricot, spinach and sweet potatoes.

3. Vitamin C and flavonoids (yellow) inhibit tumor cell growth, detoxify harmful substances, boosts your immune system, reduce inflammation and improves heart health. Vitamin C is found in citrus fruits like oranges and lemons, kale, strawberries and broccoli.

4. Folate (deep dark green) builds healthy cells and genetic material and boosts heart health. Foods like eggs, citrus fruits, asparagus, legumes, leafy greens, Brussels sprouts and beetroots. The mineral calcium strengthens bones, muscles and helps in maintaining a healthy heart. This mineral is found in cheese, dairy products, beans, lentils, almonds and salmon.

5. Indoles and lutein (light green) eliminate excess estrogen and carcinogens and support eye health. Foods containing indoles are cabbage, Brussels sprouts, kale, mustard greens and broccoli. Allyl sulfides destroy cancer cells and reduce cell the division. Garlic, chives, shallots and onions have high amounts of Allyl sulfides.

6. Anthocyanins  (blue) destroy free radicals, reduce inflammation and are beneficial for the brain. Anthocyanins are found in foods like eggplant, blueberries, plums, cherries and grapes.

7. Resveratrol (pink) may decrease estrogen production, boost heart health and brain health. Peanuts, dark chocolate, cranberries and grapes contain resveratol.

8. Fiber (brown) again offers wide range of health benefits. It helps in weight loss and aids in digestion. Apart from this, it also removes carcinogens. Fresh fruits, dark green vegetables, healthy nuts and seeds and whole grains are all rich in fiber.

Source: ndtv.com


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