It’s a no brainer that eating multiple servings of fruits and vegetables will improve your health. However, eating healthy is not only determined by the servings and portions but by their variety.
Having a diet filled with just white food will leave you missing out on other key nutrients that your body needs even if it consists of all vegetables like onions and cauliflower. Surely you will survive, but your body won’t be operating as optimal as it can be.
People can always say I take multivitamins therefore it is ok. Sure you will be getting the necessary vitamins that you are lacking however you might be missing out on fiber for instance. That is why it is impossible to replace whole foods.
Different hues and colours of food also contain different vitamins and nutrients necessary for our body, incorporating a wide range of these in your diet will surely be beneficial. Below are the types of colours that can keep you healthy. However again, please consult your doctor or physician before starting any diet program, especially if you are diabetic be sure not to go pass your blood sugar limits.
Red/Purple/Blue
The colour of red and purple in fruits are due to anthocyanins which serve as very strong antioxidants for the body. Known for maintaining a healthy heart and brain health. Studies have also shown that it reduces the risk of cancer and stroke. Strawberries and beets for instance are high in folic acid. Foods like red bell peppers, blueberries, raspberries and grapefruit contain high vitamin C. Red bell peppers also contain vitamin A like beta-carotene which is an antioxidant powerful for maintaining a good immune system, eye health and healthy skin. Foods like tomatoes and watermelon contain lycopene which have shown to reduce risk of cardiovascular diseases.
Orange/yellow
Oranges as most of us know are rich in Vitamin C, for preventing ulcers and boosting immunity. Other foods include bell peppers, cantaloupe, mangoes, peaches, papaya. and sweet potatoes. Other foods like carrots have been known to boost eye health this is due to the presence of Vitamin A or beta-carotene. This antioxidant is useful in preventing cancer and maintaining healthy skin they are also high in folic acid.
Foods like pumpkin, sweet potatoes and butternut squash have high potassium. Pineapples have enzymes called bromelain which is very useful for people with indigestion and inflammation.
Green
The most common colour seen in plants and vegetables, the green colour indicates the presence of chlorophyll, the darker the colour the more chlorophyll is present. Vegetables like kale, water lentils, spinach, and lettuce to name a few are good sources of calcium and iron. They are rich in fiber and essential for gut health. Chlorophyll is also rich in anti-oxidants and anti-inflammatory properties and even alkalizes the body, water lentils for instance is very rich in chlorophyll and rich in calcium and iron also providing lutein which are great for eye health. Cruciferous vegetables like broccoli and Brussel sprouts are high in vitamin A. Green bell peppers and kiwi are rich in vitamin C. Most vegetables has a good mix of nutrients and vitamins so it is always a good idea to have a variety of vegetables in your diet.
White
When we think of foods with white colour usually what comes to mind are usually potatoes, pasta, white rice and white bread. Yes, this are simple starches and are often processed and are not very useful for the body except for providing simple sugars for our body, in other words glucose. Too much of these and you can spike your glucose levels this may lead to inflammation and diabetes. So it is best to avoid it, a good balance in any diet is fine as long as you watch what you eat.
However not all white food are processed and bad, you have onions, garlic, various vegetables, beans, mushrooms and cauliflower, even bananas. These are filled with nutrients bananas have high potassium and fiber. Mushrooms contain riboflavin (vitamin B2) and niacin which helps you feel full and satisfied which is great for weight management so you don’t over eat. Apart from anti-oxidants, vitamin B, and phytonutrients in cauliflower you there is a compound called choline which is useful for learning and memory development.
As we can see many foods are mixed with many different types of nutrients that helps are body in many different ways, the more we combine and incorporate these foods in our diet the more benefits we get from them. Although this is easier than it sounds as we can be eating the same foods over and over. It’s important to keep in mind to mix it up with as much colours as possible and you’re one step closer to achieving your healthiest self.