Colorful foods, which are generally vegetables, leafy vegetables & fruits contain many of the vitamins, minerals, fiber and antioxidants we need. Along with maintaining good health and gut health the nutrients and fibre in vegetables and fruits work together to protect against cancer, heart disease, vision loss, hypertension and other diseases.
Eat your Colors? That refers to the fact that foods are in different color “families” containing different types of antioxidants which have different benefits.
Orange and yellow fruits and vegetables are packed full of nutrients. They are rich in Vitamin C and carotenoids, including beta-carotene, which promotes healthy vision and cell growth.
Eg : pumpkin, sweet potato, carrot, citrus fruits, orange & yellow peppers, pineapple, papaya etc
Red fruits and vegetables are nature's powerhouse on nutrition and benefits. Containing phytochemicals – including lycopene and ellagic acid – red foods have cancer-fighting benefits, help to prevent diabetes and heart diseases
Eg : Tomatos, red pepper, strawberries, watermelon, onion, reddish, red apple, pomegranate etc
Green colored fruits and vegetables arerich in lutein, isothiocyanates, isoflavones, and vitamin K, which is essential for blood and bone health. Leafy green vegetables are loaded with antioxidants and folates.
Eg : Spinach, broccoli, cabbage, green beans, cucumber, zucchini, green peas, green apple etc
Blue and purple foods contain anthocyanins, powerful antioxidants that may help protect cells from damage and could reduce the risk of cancer, stroke, and heart disease. Beetroot, radishes, and purple cabbage are full of nitrates that can help lower blood pressure. Fruits – the darker, the better – contain phytochemicals that are known to repair damage from stress and inflammation.
Eg : eggplant, purple cabbage, beetroot, radishes, berries passionfruit, purple grapes, purple plums, dark cherries etc
White and Brown contain helpful nutrients. Cauliflower is a cruciferous vegetable rich in a healthy compound called sulforaphane. Garlic and onions are in the allium family of vegetables and contain the powerful compounds allicin and quercetin that help to reduce the risks of cancer and have anti-inflammatory properties. And selenium – found in mushrooms – plays a key role in supporting the immune system.
Eg : cauliflower, garlic, shallots and onions, soybeans, bananas, Super brown foods include potatoes, brown lentils, mushrooms, dates etc.