I am driving at a point..... The colour of your food can tell you a lot about its nutritional value. The wide array of bright colours that give fruits and vegetables their visual appeal also shows the type of special plant nutrient present.
You need to try to consume all seven colours of the phytonutrient rainbow every day to receive the full health benefit.
This special plant nutrient is called “phytonutrient."
Phytonutrients can be grouped according to their colours. Think of phytonutrients as a “rainbow of health."
To do this, you need to eat a varieties of foods.
Let me highlight the 7 different rainbow colours of healthy foods and their import
Colour red indicates the presence of a powerful carotenoids (A class of Phytonutrient) called LYCOPENE.
It especially protects against prostate cancer in men. It can also improve heart health.
colour red is a good colour to include in your diet
Lycopene is the main pigment responsible for its red colour. Lycopene is one of the most powerful antioxidant that is helpful in preventing cancer.
Examples of colour RED coloured “phytofoods” are TOMATOES, WATERMELON and GUAVA.
PURPLE: They are rich in flavonoid ANTHOCYANIDIN, which contains approximately 50 times the antioxidant activity of vitamin C.
This powerful antioxidant ANTHOCYANIDIN is important to help protect the body from diseases…
They also help keep you looking young by preventing premature aging.
For ladies that always want to look young, this is a good consideration
They practically slow down age-related degeneration of brain function and memory.
so what the examples of purple coloured phytonutrient
They are grapes, eggplant, and berries (blackberries)
The one in the picture above is egg plant
Orange-coloured fruits & vegetables have high amount of carotenoids which help prevent cancer and heart disease.
So if you want to prevent cancer and heart issues, you know what to eat more of
Also, the provitamin A in Carrot for instance is converted to Vitamin A when taken.
This helps to prevent macular degeneration and other forms of eye defect.
Examples of colour ORANGE phytofoods are Carrot, Mango, Sweet potatoes, Yam and apricot.
Some of these fruits are not common.... You have to be able to go the extra mile to find them...
But they are all available in Nigeria for those of us living here
This class of “phytofoods” are rich in Vitamin C and citrus bioflavonoids. They also protect us against cancer.
They are also effective against allergies and inflammation. They are so effective you can use against nasal issues like catarrh.
Yellow coloured phytonutrient also strengthen the immune system and blood vessels.
Examples of colour YELLOW “phytofoods” are Oranges, tangerines, lemon, limes, pawpaw and pineapples.
[28/01, 7:40 pm] UNIQUEJEFF: Lutein is able to reduce the risk of macular degeneration, which is a leading cause of blindness in older adult.
[28/01, 7:40 pm] UNIQUEJEFF: LIGHT GREEN: They are rich in Lutein and Zeaxanthin.
[28/01, 7:41 pm] UNIQUEJEFF: One study found that adult with the highest dietary intake of Lutein had a 57% lower risk of macular degeneration than individuals with the lower intake.
I must however warn that some of them are not very exciting taste wise
Examples of LIGHT GREEN “phytofoods” are Spinach, Kale, leeks...
The first time I tasted leek only, I felt like I was eating wood But when you combine it with other materials as salad, it comes out better
GREEN:
These group contain more phytonutrients with anticancer properties than any other family of vegetables.
Examples of colour GREEN phytofoods are Broccoli, cabbage, cauliflower and other cruciferous vegetables
Studies have correlated a high intake of cruciferous vegetables (especially cabbage) with lower rates of cancers of the breast, prostate, & colon.
[28/01, 7:54 pm] UNIQUEJEFF: Onions and garlic contain powerful white coloured phytonutrients.
Onions contain the flavonoid quercetin, which has anti-inflammatory, antiviral, and anticancer properties.
Quercetin is often recommended by nutritionist to treat both allergies and asthma. Apples, red wine, and black tea also contain quercetin.
Several of the components in garlic have significant anticancer effects.
Interestingly, Garlic also inhibits the formation of nitrosamines, which are cancer-causing compounds formed during digestion.