Adding various natural organic coloured foods to your diet is the perfect way for your body to get all of the essential nutrients to stay healthy and fit. The presence of colour in fruits and vegetables indicate the presence of phytonutrients, an organic compound found in plants. According to a study, phytonutrients promote human health and well-being. It also protects us from chronic diseases and has anti-heart and anti-cancer effects.
For a healthy diet, it is essential to include as many organic plant-based colours for your meals. Each colours provides various health benefits and that is why a balance of all colours in your meals is important. Each colour has its own health benefits and including them in your diet would prove beneficial to you. In this blog, let’s explore the importance and benefits of including coloured fruits and vegetables to your diet.
Red-coloured fruits and vegetables: They contain components like lycopene pigment which is responsible for giving these foods a vibrant colour. These organic superfoods include tomato, red chilies, strawberries, raspberries, and watermelon. Let us look at the health benefits of these red-coloured fruits and vegetables.
- Reduces the risk of certain cancers
- Reduces risk of diabetes
- Decreases risk of heart disease and stroke
- Improves skin quality
- Lowers the risk of macular degeneration, an age-related condition that can impair vision
- Soaks up damaging free radicals
Orange and yellow-coloured fruits and vegetables: These organic fruits and vegetables are high in beta-carotene which is converted into Vitamin A in the body. Vitamin A helps in maintaining eye health, boosts immunity and is good for cell growth. Health benefits of these orange and yellow-coloured fruits and vegetables include:
- Protects skin under sun and pollution
- Improves immune function
- Promotes eye health and protects vision
- Decreases risk of various cancers
- Reduces risk of heart disease
- Promotes healthy joints
The yellow and orange-coloured foods include carrots, oranges, pumpkins, banana, yellow zucchini, yellow bell pepper, mangoes, and papaya.
Green-coloured fruits and vegetables: Green vegetables are the most common vegetables that we consume regularly. They are low in calories and helps in losing weight. Leafy green like spinach and broccoli are rich in folate which is important for pregnant women from preventing birth defects. They are high in fibre and can make you feel full faster. Let us look at the health benefits of these green-coloured fruits and vegetables.
- Aids tissue healing
- Detoxifies the body
- Reduces the risk of cancer
- Boosts the immune system
- Provides digestive enzymes
Some of the greens include spinach, bok choy, lettuce, kale, green apples and grapes, avocado, kiwifruit, and peas.
Blue and Purple-coloured fruits and vegetables: These foods are loaded with anthocyanin which gives a deep colour and possesses anti-aging, anti-inflammatory and disease-preventing properties. Health benefits of these blue and purple-coloured fruits and vegetables include:
- Promotes longevity
- Boosts memory
- Reduces the risk of Alzheimer’s
- Protects cell from damage
- Helps fight inflammation
- Reduces the risk and slows the progression of cancer
Some of the blue and purple-coloured fruits and vegetables include beetroot, purple sweet potato, red cabbage, eggplant, blackberries, blueberries, plums, prunes and purple grapes. Add these yummy foods to your diet to stay healthy.
White fruits and vegetables: Though they don’t come under rainbow colour, white fruits and vegetables promote a range of health benefits and should be a part of your diet. Health benefits of these blue and purple-coloured fruits and vegetables include:
- Can help protect against certain cancers
- Keeps bone strong
- Reduces inflammation
- Helps lower cholesterol
- Helps balance hormones
Some of the white-coloured fruits and vegetables include cauliflower, mushrooms, garlic, onions, ginger, bananas, parsnips, turnips, pears, chickpeas, and radish. Add these yummy foods to your diet to stay healthy.
The next time you shop and cook, think of the rainbow chart and pack as many colours as you can into your meals. To start, consume at least two to three colours for each meal. Make your plate colourful and you will see and feel the difference in your overall health.