Eat The Rainbow

Consuming a colourful array of foods is extremely important for a healthy body and mind. A colourful diet can help improve overall health, improve vision health, decrease inflammation, decrease the risk of chronic diseases (cancer, heart disease and diabetes), and it can also help strengthen the immune system. If that wasn’t enough it can also help you reach your five a day (vegetables and fruits), help consume an array of vitamins and minerals. There is another benefit of consuming essential phytochemicals (plant compounds) that help to keep our bodies healthy. Last but not least it also helps improve fibre intake (great for lowering cholesterol and the incidence of heart disease). I hope this is enough to convince you. Lets look at the rainbow and the standouts.

Red

One of my favourite fruits is currently in season and it is the strawberry. Super tasty and super healthy. Strawberries have good antioxidant capabilities due to the good amounts of vitamin C and other plant compounds such as ellagic acid. Antioxidants help to reduce the damage done by free radicals which are naturally occurring compounds with respiration and metabolic processes. Ellagic acid is a polyphenol found in fruit and vegetables and has antioxidant and anti-inflammatory properties. Anthocyanins give strawberries their vibrant red colour and they pack numerous health benefits such as heart health. Other contenders – tomatoes, raspberries, red pepper, pomegranate, rhubarb and water melon.

Orange

Butter squash can be great roasted in half or added to dishes (chilli con carne) to add a sweetness to the finished dish. High in vitamin C and A, butter nut squash also contains carotenoids like beta carotene that gives the squash its warm orange glow. Carotenoids are fat soluble and have strong antioxidant properties. Carotenoids are great for eye health and can protect against certain cancers. There are also good amounts of vitamin E, potassium and fibre. Vitamin E is also a fat soluble vitamin and is beneficial for maintaining healthy skin and eyes. Potassium helps control blood pressure and helps muscle contractions. Fibre has a whole host of benefits – lower risk of heart disease, diabetes and bowel cancer. It can promote fullness and aid with weight loss.  Other contenders – carrots, peppers, other forms of squash and oranges.

Yellow

Pineapples are low in calories but packed full of nutrients. Pineapples are rich in vitamin C and manganese. The later plays an important role in the production of an antioxidant called superoxide dismutase which keeps free radicals at bay. Vitamin C is essential for growth and development, aids in iron absorption and is important for immune health. Pineapples also contain vitamins A and K, phosphorus, zinc and calcium. Vitamin A is great for healthy vison and healthy skin. Vitamin K is great bone health and helps with blood clotting. The main function of phosphorus is the formation of bone and teeth. Zinc is an antioxidant and critical for the immune system, wound healing and reducing inflammation. Calcium must like vitamin K is critical for bone health, keeping teeth healthy and helps with muscle contractions. Other contenders – Bananas, Lemons, yellow peppers and sweetcorn.

Green

Does Kale excite me? Not really. Is it a taste sensation on the palette? Again, probably not. But, do I hold this vegetable high in it’s ability to keep us healthy? Definitely. Part of the super healthy cruciferous family, kale is high in a whole host of vitamins and minerals. Kale provides powerful antioxidants such as vitamin C and the plant compounds Quercetin and Kaempferol which reduce inflammation, support heart health and protect against chronic diseases. It also contains good amounts of vitamin K which is important for bone health and blood clotting. Kale is also high in fibre which can look after our gut health and lower cholesterol. Other contenders – spinach, broccoli, asparagus peas, avocado, limes, Pak Choi and so many more…..

Blue and Purple

Another one of my favourite fruits is the blueberry. Great in a breakfast smoothie, on top of porridge or with natural yoghurt this berry is super sweet and very good from frozen. Blueberries are low in calories but high in nutrients. They rank one of the best for antioxidant foods with a high ORAC (oxygen radical absorbance capacity) rating (basically the antioxidant power a food group has) with a good amount of fibre, vitamin C and K, and manganese. Blueberries may help to protect against ageing and cancer. There is evidence that blueberries can help reduce the oxidative damage to LDL cholesterol molecules. This is crucial as oxidised LDL cholesterol is a crucial step towards heart disease. There is also some evidence that blueberries could reduce blood pressure as well. Other contenders – aubergine, beetroot, purple cabbage, grapes, blackberries.

White and Brown

Known for its ability to prevent vampire attacks, garlic is a great vegetable for enhancing the flavour of dishes with. Garlic is a plant in the Allium family and is closely related to onions, shallots and leeks. Great for the immune system, one study showed that a dried garlic supplement had the capabilities of reducing the number of colds by 63%, and reducing the average length of a cold by 70%. Garlic also has the ability to reduce blood pressure and cholesterol levels (total and LDL). Other contenders – onions, leeks, shallots, mushrooms, cauliflower, parsnips and turnips.

As you can see there are many examples of colourful foods that will keep you body and mind healthy. Why not start trying to incorporate a few of these foods into your diet. You will be surprised what a difference it could make. For more information on diet or nutrition related queries please feel free to message me using the contact form on the homepage.