Nutrition Corner
Eat right with color, make a rainbow on your plate
Fruits and vegetables from all color families provide our body with a rainbow of vitamins, minerals and antioxidants, substances from natural source. Aim for at least three different colors at each meal to obtain maximum health benefits.
Blue/Purple: Blueberries, red cabbage, cherries and other blue coloured foods have antioxidants. These have anti-aging properties and can decrease inflammation associated with arthritis and heart disease and maintaining eye health.
Red: Tomatoes, beets, watermelon etc. contain lycopene, an antioxidant that has been linked with decreased risk of prostate cancer in men and may benefit those with exercise-induced asthma.
Green: Kale, spinach, broccoli and asparagus are nutritional powerhouses that are rich in lutein that is good for eye health and vitamin K for bone health. They are also good sources of vitamin C, folate, and magnesium.
Orange/Yellow: Sweet potatoes, carrots, pumpkin, and apricots etc. contain a variety of carotenoids, which enhance immune function. They have been shown to possibly reduce the risk of heart disease and cancer. They are also high in vitamin A to help protect the eyes and are thought to fend off colds by boosting immunity.
White: Cauliflower, potatoes, onions, garlic and mushrooms helps lower blood pressure and provide vitamin C for immunity and may defend against cancer and inflammation leading to heart disease.
Brown: Dates, whole grains including wheat, brown rice and wild rice, which are good sources of fiber to aid with weight management, maintain gut integrity and control blood sugars. They are also packed with B vitamins and iron to keep you energised.
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