FOOD >> NUTRITION
Colourful Eating for Better Health
Maximize your intake of disease-fighting nutrients with a rainbow of fruits and vegetables
Different Hues
Brightly coloured fruits and veggies indicate the presence of different antioxidants and other nutrients, so eating the full spectrum is a good way to cover the bases and bolster your defence against disease. Many nutritional experts advise eating more than five plant foods a day, choosing vegetables and fruits in deep colours like dark green, yellow, orange and red.
Antioxidants
These free-radical fighting compounds are found in all types of plant foods. Free radicals are produced as we digest our food and it mixes with nearby molecules in a process called oxidation, which can ultimately be harmful to our health. (Oxidation in the blood, for example, can result in the buildup of the fatty deposits that lead to stroke or heart disease.)
Over 40% of Canadians don't eat enough vegetables. Make sure you're not one of them by following our colour-coded chart below.
| COLOUR | SOURCE | HEALTH BENEFITS |
|---|---|---|
| RED | Cooked tomatoes,* pink grapefruit,* guava, beets, kidney beans, red apples,* raspberries, red cabbage,* watermelon,* and red peppers.* | Contain lycopene and anthocyanins, which help reduce lung- and prostate-cancer risk, lower blood pressure and maintain urinary-tract health. |
| ORANGE | Apricots, butternut squash, cantaloupe, carrots,* mAngoes, peaches, pumpkins* and sweet potatoes.* | Contain beta carotene, which reduces risk of certain cancers and heart disease, helps maintain good vision and increases infection-fighting capability. |
| YELLOW | Apricots, clementines, grapefruit, lemons,* nectarines and oranges.* | Contain bioflavonoids, which work with the vitamin C to reduce the risk of some cancers and disease. |
| GREEN | Broccoli,* peas, honeydew, melon, kale, kiwi,* leafy greens,* arugula, Brussels sprouts,* cabbage* and Swiss chard. | Contain lutein and zeaxanthin. Help maintain good vision, and protect against macular degeneration (a physical disturbance in the retina that can cause blindness), cataracts and certain types of cancer. Also promote strong bones and teeth. |
| BLUE & PURPLE | Blackberries, blueberries,* black currants, eggplant,* plums, beets,* prunes and raisins. | Contain anthocyanins and phenolics. Lower the risk of cancer and heart disease. Also known to slow some effects of aging, such as memory loss. |
| WHITE | Garlic, leeks and white onions. | Contain allicin, which may help to reduce the spread of cancer and the risk of heart disease. Also may help fight infections. |
*These foods are particularly rich in antioxidants.
Some fruits and vegetables appear in more than one colour category because they're available in several varieties.
Sources: www.pioneerthinking.com, www.consumerreports.org, www.5to10aday.com
First published in Wish May 2005
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