Have you ever noticed that the majority of processed foods are beige or brown? Many whole natural foods, on the other hand, are brightly colored-and eating, them can help you feel vibrant. Here’s is the list of five colors of healthy diet:
1. Red helps your heart
Studies show that lycopene, a red-colored phytonutrient found in tomatoes, can help reduce the risk of heart attack due to this potent antioxidant activity. What’s more, frest tomatoes and tomato extracts have been shown to lower LDL Cholesterol-the ‘bad’ kind that can lead to clogged-up arteries.
Sources: Watermelon, cherries, pink grapefruit, pink guava, chili pepper, apples, strawberries, red bell pepper, pomegranate, red spinach.
2. Orange maintains your immune system
Carrots bright color comes from beta-carotenes-compounds that re-converted into vitamin A in your body. Vitamin A, in turn, plays a pivotal role in the healthy functioning of your immune system, helping you fight everything from the common cold to cancer.
Sources: Mango, papaya, apricots, pumpkin, wild salmon, turmeric, sweet potato, peach, citrus fruits such as mandarin, Satsuma, nectarine.
3. Yellow supports your eyes
The humble corn-on-the-cob has a compound called lutein, which is also found in your eye’s retina. A report in British Journal of Ophthalmology suggested that eating lots of yellow-colored food can support the functioning of your eyes, thus reducing your risk of conditions such as age-related mascular degeneration.
Sources: Egg yolk, saffron, ginger, musk melon, pineapple, passion fruit, yellow pepper.
4. Blue protects your brain
Pterostilbene is a phytonutrient that’s found in the skin of blueberries and dark grapes. Recent animal studies have shown that supplementation with pterostilbene can improve cognition, reduce anxiety and enhance mood. Try adding a cup of blueberries to your morning muesli, or throw together a fruit salad with purple grapes.
Sources: Jamuns, figs, prunes, raisins, red cabbage, aubergine, beetroot, purple grapes.
5. Green assist your liver
Cabbage, Kale and broccoli are full of glucosinolates-Compuds that support your liver’s ability to eliminate toxins. Aim to eat two large hand full of these vegetables daily. There’s no need for soggy veggies though, as steaming them is the best way to preserve their health-boosting properties.
Sources: Squash, spinach, broccoli, green beans, green pepper, spring onions, mustard leaves, green apple and kiwi fruit.
About white food
When nutritionists warn against white foods they typically mean refined sugar, rice, flour, pasta and other processed foods scushas white bread, crackers and cereals. The main problem with these foods is the degree of processing, which strips away most of their nutritional content, and their lack of fibre. They are usually full of empty calories that make you feel full but add close to zero nutritional content.
However, all white foods are not necessarily bad for you. Quinoa, oats and potatoes for instance, are all good sources of fibre, as well as vital vitamins and minerals. Cauliflower is one of the richest sources of Vitamin K. Garlic, another white consumable, contains organo-sulphur and flavonoids-compounds that boost immunity, lower blood pressure and cholesterol levels and protect against cancer. Other health white foods inclined raised, pine nuts, white beans, onions, turnips and mushrooms.
So, add colors to your diet.
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