Besides looking amazing in salads and adding life to any Instagram shot, colourful fruits and vegetables provide a number of vital minerals, vitamins and disease-fighting antioxidants. Introducing a variety of colours into your diet is one of the easiest and most natural ways to get the nutrients your body needs.
So what do the colours mean? The spectrum of fruit and vegetables are classed under 5 main colours:
Their bright skins and colourful centers are made of valuable phytonutrients produced to protect themselves from external factors such as disease, environmental deficiencies and unfavourable/harsh weather. One scientist from the U.S. Department of Agriculture’s Human Nutrition Research Center on Aging, A. Joseph, Ph.D., explains the importance of consuming such chemicals when he said:
“Plants can’t put on a hat or wear sunscreen, so in order to survive, they create chemicals with anti-inflammatory and antioxidant effects…When we eat produce, these substances are passed to us.”
The colourful spectrum and its benefits
Red – beetroot, watermelon, rhubarb, tomatoes, raspberries
The deep red in fruits and vegetables is the product of a pigment called Lycopene, a powerful chemical and antioxidant. Its consumption has been linked to a reduction in heart disease, lung disease and even asthma.
Purple/blue – purple cabbage, eggplant, blueberries, purple grapes
Anthocyanin is the pigment responsible for the often incredibly fluorescent blue/purple colour found in some fruits and vegetables. This antioxidant pigment contains compounds that can help rebuild cells and reverse damage. It has also been linked to a reduced risk of cancer, stroke and heart disease.
Orange – Squash, oranges, mandarins, honeydew, carrots
Orange foods are packed with the extremely beneficial chemical beta-carotene. This compound has been linked to increased immune system activity, improvements in skin condition and maintenance of healthy eyes.
Green – spinach, broccoli, bok choy, green grapes, avocado
We all know how good dark green fruits and vegetables are for us. But, did you know the colour is the result of a number of beneficial chemicals: carotenoids, indoles and saponin. All of these green-based chemicals have extremely powerful anti-cancer properties, as well as being incredible blood sugar stabilisers and natural super drugs for your memory, cognition and focus.
White/ brown – garlic, cauliflower, mushrooms, ginger, parsnips
Though it may seem like a plain fruit or vegetable, the white or brown colour is the result of a few phytochemicals such as allicin. Its antibacterial, antiviral and probiotic properties actually make it one of the most beneficial colours to add to your diet.
#GuavaTip: As a rule of thumb, try to have at least 3 different sources of vibrant colours on your plate at every meal. Your body will love you for it!
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