Food Color and Nutrition

All of us know that eating at least five servings of fruits and vegetables a day is very important. They are the excellent foods to prevent heart disease and strokes, control your blood pressure, reduce risk of some types of cancers, and guards against cataract and macular degeneration or vision loss. But the latest advice from nutrition experts is to include a vast spectrum of colorful fruits and vegetables in your diet for maximum gain.

Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. But, lately scientists have been researching on compounds and phytochemicals that give fruits and vegetables their color. Here is what their research says:

Red Colored Fruits and Vegetables

Nutrition

Red fruits and vegetables are a common host to the phytonutrients lycopene and anthocyanins - natural plant pigments responsible for the red color of these fruits and vegetables. Lycopene (present in tomatoes, pink guava and watermelon) has been shown to have anti-aging and cancer protecting properties (especially prostate cancer). Cooked tomato products such as pasteurized tomato juice, soup, sauce, and ketchup contain the highest concentrations of bioavailable (easily absorbable by body) lycopene from tomato-based sources. As lycopene is fat-soluble, serving food in small amount of oil also makes it absorbed better than lycopene from raw tomatoes.

Anthocyanin (present in strawberries, red grapes, raspberries, cherries and red apple) is a good antioxidant that protect cells from damage. It is also helpful in reducing the risk of heart disease and keeping your blood pressure under control. Recent studies indicate that anthocyanins present in cherries have anti-inflammatory properties and may be useful for people who suffer from gout or other forms of arthritic inflammation.

Food

Tomatoes, cranberries, cherries, red grapes, raspberries, red pears, watermelon, pink grapefruit, strawberries, pomegranates (anar), etc.

Blue/Purple Colored Fruits and Vegetables

Nutrition

Blue/Purple fruits and vegetables contain phytochemicals such as anthocyanins (present in blueberries, purple grapes and black currant) and phenolics (present in eggplant, plums and raisins). These are powerful antioxidants that help reduce the risk of diseases including cancer, heart disease, and Alzheimer's, and may even slow down the aging process. Research suggests that eating blueberries, in particular, may help with memory functions and prevent some of the aging by improving cell communication in the nervous system.

Food

Purple cabbage, blueberries, backberries, eggplant, purple figs, purple grapes, dried plums, raisins, etc.

Green Colored Fruits and Vegetables

Nutrition

The green color of the green-colored fruits and vegetables is due to the presence of the pigment chlorophyll. Lutein and Zeaxanthin are two yellow colored carotenoids present in peas, spinach and other dark leafy greens. They both work together to keep your eyes healthy by reducing the risk of cataracts and age-related macular degeneration. Indoles are other phytochemicals present in cabbage, broccoli and other cruciferous vegetables that may help protect against some types of cancer. Leafy green vegetables such as spinach and broccoli are also low in calories, high in dietary fiber and excellent sources of potassium, magnesium and folate (a B vitamin that helps reduce risk of birth defects).

Food

Spinach, broccoli, avocado, green peas, green beans, green peppers, asparagus, green cabbage, cucumber, zucchini etc.

Yellow/Orange Colored Fruits and Vegetables

Nutrition

Orange/yellow fruits and vegetables contain several essential phytonutrients such as beta-carotene, potassium, and vitamin C. Beta-carotene (present in carrots, mangoes, papaya and pumpkins) is a powerful antioxidant which is not only good for eye health, but can also delay cognitive aging and protect skin from sun damage. Beta-carotene is converted to vitamin A, which is important for night vision and is crucial in the health of the immune system.

Citrus fruits like oranges are an excellent source of vitamin C, an antioxidant which boosts the immune system, protects against cardiovascular disease and helps rebuild collagen in the skin. Vitamin C also help support the body's iron absorption. Yellow fruits are rich in the mineral potassium, which is beneficial for preventing stroke and coronary heart disease.

Food

Oranges, carrots, cantaloupes, mangoes, pumpkin, sweet potatoes, yellow grapefruit, lemon, peaches, papaya, pineapple etc.

White Colored Fruits and Vegetables

Nutrition

The white color found in fruits and vegetables is due to phytochemicals called anthoxanthins - flavonoids which exhibit antioxidant properties. White produce such as garlic and onion also contain allicin, which may help lower cholesterol and blood pressure. Allicin has also been shown to reduce risk of prostate cancer. White fruits and vegetables also contain nutrients that help provide powerful immune boosting activity and are good sources of the mineral potassium, too.

Food

Garlic, onions, banana, mushrooms, potatoes and cauliflower.

An overall balanced diet should consist of foods from all colors. Keeping in mind color and portions can lead to a better overall healthy way of eating for you. So from next time make sure your plate should look like a Rainbow.