Coloured foods an how they improve diet
The Power of Colour
When it comes to our diet, we often focus on the nutritional benefits of certain foods without considering another crucial factor: colour. The colours we consume can have a profound impact on our overall health and wellbeing.
Colourful fruits and vegetables are packed with antioxidants, vitamins, and minerals that help protect us from chronic diseases like heart disease, diabetes, and certain cancers. The vibrant hues we see in nature are not just aesthetically pleasing – they also indicate the presence of beneficial compounds that can boost our immune systems and support overall health.
Red Foods
Red is a powerful colour when it comes to diet. Tomatoes, bell peppers, and strawberries are just a few examples of red foods that are rich in lycopene, an antioxidant that has been shown to reduce the risk of certain cancers and heart disease. Lycopene is also responsible for the bright red colour we see in these foods.
Other red foods like cherries and pomegranates are high in antioxidants called anthocyanins, which have anti-inflammatory properties that can help alleviate symptoms of arthritis and other inflammatory diseases.
- Tomatoes are a rich source of lycopene
- Bell peppers contain vitamin C and beta-carotene
- Strawberries are high in vitamin C and flavonoids
Orange Foods
Orange is another vibrant colour that’s packed with nutrients. Carrots, sweet potatoes, and pumpkins are all high in beta-carotene, a precursor to vitamin A that can help protect our eyes and skin from damage.
Other orange foods like apricots and cantaloupes contain vitamins A and C, as well as potassium and fiber. The bright orange colour we see in these foods is due to the presence of carotenoids, which have been shown to reduce the risk of age-related macular degeneration and cataracts.
- Carrots are high in beta-carotene
- Sweet potatoes contain vitamin A and fiber
- Pumpkins are rich in vitamin A and potassium
Yellow Foods
Yellow is a colour that’s often associated with sunshine, and it’s also a colour that’s packed with nutrients. Banana, corn, and yellow peppers are all high in vitamins C and B6, as well as minerals like potassium and magnesium.
Other yellow foods like lemons and turmeric contain flavonoids and curcuminoids, which have anti-inflammatory properties that can help reduce the risk of chronic diseases like heart disease and cancer.
- Bananas are a good source of vitamin C and potassium
- Corn is high in fiber and vitamins B6 and E
- Yellow peppers contain vitamin C and beta-carotene
Green Foods
Green is a colour that’s often associated with nature, and it’s also a colour that’s packed with nutrients. Spinach, kale, and avocado are all high in vitamins A, K, and C, as well as minerals like calcium and iron.
Other green foods like green beans and asparagus contain vitamins C and K, as well as fiber and antioxidants. The bright green colour we see in these foods is due to the presence of chlorophyll, which has been shown to reduce the risk of chronic diseases like heart disease and cancer.
- Spinach is high in iron and calcium
- Kale contains vitamin A and omega-3 fatty acids
- Avocado is a good source of healthy fats and fiber
Blue/Purple Foods
Blue and purple foods are often overlooked, but they’re actually packed with nutrients. Blueberries, eggplants, and purple cabbage are all high in antioxidants like anthocyanins and delphinidins.
Other blue/purple foods like blackberries and grapes contain vitamins C and K, as well as minerals like potassium and magnesium. The bright blue and purple colours we see in these foods are due to the presence of flavonoids and carotenoids, which have been shown to reduce the risk of chronic diseases like heart disease and cancer.
- Blueberries are high in antioxidants and fiber
- Eggplants contain vitamin C and potassium
- Purple cabbage is a good source of vitamins K and C
By incorporating a variety of colourful fruits and vegetables into our meals, we can boost our immune systems, reduce the risk of chronic diseases, and support overall health and wellbeing.
Incorporating coloured foods into your diet is easier than you might think. Try to aim for a rainbow of colours on your plate with each meal, or snack on colourful fruits and vegetables throughout the day. With so many delicious options to choose from, there’s no excuse not to make colourful foods a part of your daily routine.
By eating a diet rich in coloured foods, you can take control of your health and wellbeing. So go ahead, get creative with your cooking, and add some colour to your plate today!