I can eat a rainbow!

May 13, 2013 Nechoma Nutrition

Vibrant colours, fabulous shapes, all sorts of textures, delicious taste, what more could we possibly ask for?  It is a great kindness to us that both vegetables and fruit are so bright and inviting, supplying so many options to encourage us to partake and to maximise their benefits for our wellbeing.  Eating a mixture of fresh produce enables us to receive a variety of health benefits, so trying new ideas gives maximum flavours and maximum results.

 

 

Fruits and vegetables contain phytochemicals, chemical compounds that occur naturally in plants.  They add colour, taste and smell to the fruits and vegetables.  These phytochemicals have many properties that have the potential to heal and cure disease, like being anti-inflammatory or containing antioxidants (containing a chemical that inhibits oxidation).

 

GREENS

Avocadoes, celery, cucumber, broccoli, courgettes (zucchini), lettuce spinach, green beans, green pepper

Kiwi, green grapes, apples and pears

Green fruits and veggies contain anti-cancer phytochemicals that include lutein, indoles, and xeanthin.  These phytochemicals are also thought to strengthen bones and teeth, and help prevent cataracts and age-related macular degeneration.

REDS

Tomatoes, red pepper

Red grapes, apples, cherries, strawberries, watermelon

As energetic as the color itself, red fruits and veggies contain important phytochemicals – lycopene, ellagic acid, and flavanoids – that fight several cancers and diseases.

 

 

 

 

 

 

 

 

 

ORANGE & YELLOW

Carrots, sweet potato, squash, corn, yellow pepper

Peaches, papaya, mango, apricots, citrus fruits (oranges, grapefruit, lemons, tangerines)

Carotenoids and bioflavanoids have promising anti-aging benefits and have been found to prevent heart disease, protect against cancer and improve eye health. Vitamin C, on the other hand, is effective in cell repair and the healing process.

BLUES & PURPLES

Purple cabbage, eggplant

Figs, plums, prunes, blueberries, purple grapes, raisins

Blue and purple veggies are packed with powerful anthocyanins, phenolics and resveratrol.  These can protect our cells from damage, help fight cancer, slow down the signs of aging, and prevent heart disease.

WHITE & TANS

Onions, garlic, shallots, cauliflower, cabbage, parsnips, mushrooms, black-eyed peas, turnips, ginger.

Bananas

The white/tan food group contains sulforaphane, quercetin, and allicins.  Sulforaphane is thought to have cancer-fighting abilities, while allicin has been found to have anti-microbial effects and anti-tumor effects. Quercetin and allicin are often associated with reduced risk of heart disease and strong immune function.