Colours look good! Colours look vibrant!
A colourful view is so invigorating for your spirit that it really lifts up the mood. Even when you flaunt yourself in a beautiful dress with pop of colours, you look better and shine brighter. When colours can be so soothing from outside, think of the benefits they might give to your health when consumed in the right proportion.
There is no doubt that black and brown rice is healthier than white rice, brown bread is better than white bread, and multigrain dark flour is way better than refined white flour. Likewise, the pink sweet potatoes, the purple cabbage, dark green broccoli, and the yellow bell peppers are all the coloured blessings of nature for our good health. Let’s get to know what happens when we include these colourful food items in our food plate.
Red fruits and veggies
Examples: Cherries, strawberries, red bell pepper, pomegranate, red tomatoes, beet root watermelon, raspberries, red apple, red onions, etc.
Nutrients: Lycopene, ellagic acid, quercetin, hesperidin, fiber, vitamin A and vitamin C.
- Protects the body from harmful free radicals and lowers the risk of cancer
- Lowers the LDL or bad cholesterol levels and reduces the chance of heart diseases
- Supports the joint tissues and aids in arthritis management
- Keeps up the gastrointestinal health
Green fruits and vegetables
Examples: Spinach, capsicum, beans, celery, cabbage, cucumbers, grapes, lettuce, peas, zucchini, green apples, asparagus, broccoli, kiwifruit, and other green leafy vegetables.
Nutrients: Chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene
- The chlorophyll binds to potential carcinogens and prevents the risk of cancer
- Promotes the production of liver enzymes and aids digestion
- Helps in body detoxification
- Improves retinal health
- Prevents infection, helps in wound healing and improves immunity
- Keeps the blood sugar level stable
- Promote satiety and helps in weight management
Purple & Blue fruits and vegetables
Examples: Purple cabbage, blueberries, prunes, purple figs and grapes, raisins, brinjal, pomegranate, purple asparagus, etc.
Nutrients: Lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin.
- Lowers the level of LDL while raising the level of good cholesterol or HDL
- Prevents urinary tract infections
- Supports retinal health
- Boosts immunity and fights inflammation
- Improves mineral absorption in the body
- Prevents and inhibits the growth of colorectal cancer
- Good for liver health and reduces the bad effects of alcohol on the liver
- Prevents oxidation and reduces the risk of stomach ulcer
Yellow fruits and vegetables
Examples: Yellow peppers, papaya, carrots, gooseberries, mangoes, oranges, pineapple, pears, sweet corns, apricots, pumpkin, yellow tomatoes, bananas, yellow lemons, etc.
Nutrients: Beta-carotene, zeaxanthin, lycopene, potassium, vitamin C, and flavonoids.
- Good for retinal health and reduces the risk of macular degeneration
- Lowers LDL and blood pressure
- Promotes healthy joints
- Maintains pH balance in the body
- Boosts immunity
- Helps in collagen formation and healthy skin
How to make yourself eat more fruits and vegetables?
Usually five servings of fruits and vegetables are recommended for everyone. However, being busy or due to taste preferences, we might ignore having the required quantity of these colourful food items daily. So, here are a few ways that can help you eat more of these.
- Plan ahead and keep the fruits or veggies ready after washing or cutting them into slices. When they are ready to eat, you might not find a reason to ignore them.
- Start early in the morning by having your first serving. After that, you might need to plan only for rest four servings which you can distribute evenly across your day time.
- Always buy different things and introduce variety in your plate. You might feel tempted to try new fruits and your goal of five servings will get a push.
- Always have a side-salad at your lunch and dinner time. This will ensure that two more servings, out of the five, are adjusted during your meals itself.
- Try roasted or shallow fried vegetables to experience a different taste. Adding some seeds, black salt, pepper and olive oil can make you go for them easily every day.
- Keep the fruits handy and visible right on your dining table. Keeping them inside the refrigerator can make you forget about them. Make a routine of taking a few fruits out of the fridge every morning and assembling them on the table as a routine work.
Enjoy the colourful seasonal fruits and vegetables and always be in the pink of your health.
To know more specifically as what to eat for a better health and get personalized suggestions, talk to our experienced nutritionist.