A COLORFUL NUTRITION … WHY?
Fruits and vegetables are abundant in vitamins, minerals and powerful antioxidants that fight free-radicals, and support our immune system. But what’s in the color? and is there one color more health beneficial than another?
Fruits and vegetables are classified into 5 colors based on 5 different synthesized pigments all of which are essential nutrients with protective health benefits. Eating a variety of those nutrients is vital for our health system:
Green fruits and vegetables are colored by chlorophyll – they contain fiber, indoles (anti-carcinogen i.e. lowers cancer risk), and lutein (promotes eye health) calcium, vitamin A, vitamin C, vitamin K and folate. Greens
- regulate boil movement and problems with the digestive system;
- enhance liver and lung functions;
- reduce cancer risks;
- lower blood pressure and LDL cholesterol levels
Orange and yellow fruits and vegetables are colored by carotenoids (beta carotene) – They contain flavonoids, lycopene, folate, potassium, bromium and vitamin A & C . they
- support the immune system as well as the heart and eye / retinal health;
- lower blood pressure and LDL cholesterol levels;
- reduce eye macular degeneration and prostate cancer risks;
- improve joint health; and
- promote healthy bones when combined with magnesium and calcium.
Red fruits and vegetables are colored by lycopene – they contain ellagic acid (promote colon health) Quercetin and Hesperidin (enhance arterial function). The nutrients also
- support the immune system and heart health (reduce LDL and blood pressure),
- fight cancer tumor growth;
- protect healthy joint tissues;
- fight arthritis; and
- reduce urinary tract infection.
Purple/ blue fruits and vegetables are colored by anthocyanins – they contains fiber, lutein, resveratrol, vitamin C and flavonoids. They
- support retinal health;
- limit tumor growth and cancer risks;
- lower blood pressure and LDL cholesterol levels;
- aid in mineral absorption;
- fight inflammation and arthritis;
- help with dementia; and
- promote cognitive health.
White fruits and vegetables are colored by polyphenol – they contain a bunch of antioxydants: anthoxanthins, allicin (abundant in garlic), Beta-glucans, EGCG, lignans (effective in reducing cortisol the stress hormone) as well as potassium, folate, riboflavin. vitamin C, and niacin – All these nutrients
- boost the immune system;
- help lower blood pressure, LDL cholesterol levels,
- are effective in cancer prevention; and
- promote heart and bone health.
CONSUMING FRUITS AND VEGETABLES IS BEST
- raw, organic and as fresh as possible (ideal in salads or as snacks)
- whipped into a smoothie (with flesh and fiber) + 1 or 2 scoops of protein supplement (ideally after training)
- freshly juiced and chilled (no flesh no fiber) ideally when you need to detox or when you are fighting illness.
- cooked: steamed, grilled or in a slow cooker (crock -pot)
DETOXING Here are few colorful juice recipes you could use to detox; from left to right by order of color … of course, you need a juicer for this 🙂
YELLOW – ¼ medium Pineapple – 2 endive – 1 tsp of fresh ginger root – 1 small lemon – a dash of Pumpkin Pie Spice;
ORANGE – 1 green apple – 3 medium carrots – ½ sweet potato (orange color)
RED – 3 large tomatoes – pinch of sea salt – pinch of cayenne pepper – 1 tsp of lemon juice;
DEEP RED / PURPLE 8 leaves of red cabbage – 1 red apple – 1 beetroot peeled and cubed;
GREEN – 1 green apple – 2 small cucumber – 1 tsp of fresh ginger root – ½ cup parsley – 1 cup of spinach – 2 tbsp of lemon – 1 orange peeled – 1 tsp of chlorella powder.
CONCLUSION Have you heard of this mantra “Eat a rainbow”? It means the food you eat should have the colors of a rainbow … and that’s what you need to do! ~MFS