Diet rich in colourful foods or light fruits and vegetables can reduce the risk of cancer and other chronic diseases. In addition, these foods provide the vitamins and minerals, fibre, and other nutrients we need to stay healthy. So let’s find out the benefit of eating colourful foods to our health.
How to consume colourful food?
Many vegetables and fruits are naturally lower in fat and calories but still have enough to satisfy hunger.
So, how do you eat coloured food? You can start your day with 100 per cent fruit or vegetable juice. Alternatively, you can cut bananas or strawberries on top of your grain or have a salad for lunch and an apple for dinner. Add at least one type of veggie for dinner, and you already have 5 cups of fruit and vegetables for the day! It is best to include a few pieces of fruit as a snack. Or at least some vegetables for dinner.
Shop for a variety of high-quality fruits and vegetables. Your food cart should look like a colour palette. Buying the healthiest, fresh products is best. Also, try not to refrigerate your product for too long. The next step in eating colourful foods is maintaining the colour of the food while cooking — eating raw fruits and vegetables is the best way to get all the nutrients.
The Relationship Between Colorful Food and Health?
Naturally, colourful foods are rich in vitamins, minerals, and antioxidants that our bodies need to live healthy lives. The bonus is that these naturally healthy fruits and vegetables have fewer calories and replenish you faster. In addition, if eaten regularly, fruits and vegetables protect your body from cancer, heart disease, high blood pressure, and many other diseases.
Why Do We Need to Eat Rainbow?
The state has come up with an easy way to remember eating the rainbow daily. Government Recommendation: “5 Days of Better Health Programs.” This app provides an easy way to add more fruits and vegetables to your daily food patterns. The program is based on doctrine but advises people to eat five or more fruits and vegetables in yellow, orange, red, green, white, and purple a day as part of a high-fibre, low-fat diet.
What Color Food is Best for You?
Below is a quick list of typical food colours and their effects. This list should better understand the relationship between food color and health.
Blue and purple food
The food of the blue and purple family is high in the Anthocyanins that give food its colour. This compound is a potent antioxidant that protects cells from damage and reduces inflammation. As a result, eating foods rich in anthocyanin can protect against chronic diseases such as heart disease, diabetes, and certain cancers.
Blue and purple foods help with digestion and healthy digestion. These include berries, blueberries, purple grapes, plums, dried figs, eggplant, purple cabbage, and potatoes. These fruits and vegetables are good for your intestines and help keep your skin looking younger and brighter!
Eating red vegetables and fruits is an essential step towards better heart health. This is because red foods are loaded with powerful antioxidants, lycopene, and anthocyanins, a good source of folate, vitamin C, and Folic acid.
Red foods include red grapes, strawberries, watermelons, cherries, raspberries, pomegranates, cranberries, red apples, tomatoes, radishes, red cabbage, and beets. All these foods improve the heart and healthy circulatory system.
Orange and Yellow Foods
Beta carotene is what gives orange, yellow, and red vegetables their colour.
Beta carotene is a good source of antioxidants. In addition, many orange and yellow foods also contain provitamin A. The combination helps to reduce and sometimes prevent oxidative stress in the body.
An orange and yellow diet should make you think about boosting your immune system and protect your nervous system. These fruits and vegetables include apricots, yellow apples, popcorn, pears, pineapples, oranges, grapes, peaches, mangoes, carrots, pumpkins, yellow tomatoes, etc.
Green leafy vegetables are great for your health and diet. High in fibre, low in calories, and rich in vitamins and minerals, vegetables have many benefits when eaten regularly. This diet decreases the risk of obesity, high blood pressure, and heart disease and is perfect for your mental health. In addition, adding some of these fruits and vegetables can help keep your cholesterol under control and make you look younger simultaneously!
Like blue and purple foods, green foods have anti-ageing solid effects and antioxidants. Raw fruits and vegetables include green apples, kiwi, green grapes, lime, avocados, broccoli, spinach, cabbage, lettuce, Brussels sprouts, green beans, cucumbers, zucchini, peas, and green peppers.
Most foods in this category are full of nutritious foods. However, most also have high fibre, which is good for digestion and life.
White food lowers high blood pressure and reduces the risk of colon, prostate, and breast cancer. These foods include bananas, white nectar, peaches, pears, potatoes, onions, mushrooms, cauliflower, and turnips. These fruits and vegetables can save the lives of people with a history of cancer or high blood pressure in their families!
To sum it up
Remember to keep things fun by combining vegetables and fruits of different colours and flavours. The possibilities are endless, and your health will be grateful!
You might also like to read about 5 Foods To Include In Your Diet For Better Mental Health.