UK newspapers and tv channels were full of advice this week about eating seven fruits and vegetables a day, replacing the outdated “5 a day” in order to improve your health, particularly keeping your heart healthy and protecting you against cancer.
I wrote about this last October and you will find the piece on my yogapilatesabudhabi.com blog. Also on the blog from early last year is the recommendation that we follow the “Food Plate” and fill half our dinner plate with vegetables, rather than a small garnish.
What I want to talk about here is the necessity for variety: different types of fruit and vegetables, raw/ cooked in all their diverse shades. This is significant because of the wide range of nutrients delivered depending on the colour.
If you eat predominantly green, you will be missing out on a whole load of vitamins and minerals. The following demonstrates the wide variety of colours and will give you an idea of what I mean.
Red
Tomatoes, watermelon, red capsicum, red chili peppers, cranberries – lycopene is an antioxidant which reduces the risk of cancer, heart disease and macular degeneration.The human body cannot produce lycopene so it must be obtained from food sources.
Orange
Carrots, yams, mango, pumpkin – beta-carotenes are compounds naturally present in many fruits and vegetables.Alpha, beta, and gamma carotene are considered provitamins because they can be converted to active vitamin A and unlike animal sources are safe during pregnancy. Include these colours to give your immune system a boost.
Yellow/orange
Oranges, lemons, peaches, papayas, cantaloupe, yellow capsicum – vitamin C is probably most widely associated with guarding against the common cold, but it also helps with skin problems, healing wounds and protects against heart disease.
Green
Spinach, kale, collards, parsley, beans, peas, green capsicum, courgettes, kiwi, okra – folate (folic acid, vitamin B9) builds healthy cells and protects the foetus from neural defects. Brussels sprouts, cabbage, cauliflower, celeriac – lutein is a carotenoid which can protect your eyesight, eliminate carcinogens and prevent diabetes and heart disease
White/green
Garlic, onions, chives, asparagus, turnip, parsnip, fennel – allyl sulphides are linked to cancer reduction and keeping the blood flowing smoothly through our arteries.
Blue
Blueberries, plums – anthocyanins are powerful antioxidants which destroy free radicals. The benefits to your health include protection against liver injuries, significant reduction of blood pressure, improvement of eyesight and strong anti-inflammatory properties.
Violet/purple
Grapes, berries, beetroot, eggplant – resveratrol has a positive effect on your cholesterol levels and beetroot has long been associated with healthy blood. Keeping up a good supply of this antioxidant will provide protection for your heart.
Vitamins & Minerals
You can get all vitamins and minerals from fruit and vegetables, though you will need to include other foods to achieve your recommended daily allowance.
Fibre and Water
Although juicing provides a quick injection of nutrients, it’s always best to eat the majority of fruit and vegetables whole because of the fibre and water content. Fibre and water are essential for digestion, appetite and blood sugar level control and will also protect against certain cancers and heart disease. So next time you go shopping, fill your basket with an array of colour and enjoy the health benefits.
