Eat Colorful Food to Stay Healthy

Colour is the key to good nutrition, says Dr. David Heber MD. Our careless diet account for most common diseases including heart disease, cancer and “diabesity” [an epidemic of obesity and diabetes], he added. Eating fruits and vegetables everyday won’t guarantee that we’re getting enough nutrients. Our favorite French fries and Iceberg lettuce are hardly nutritious; they lack color. To get enough of the vital ingredient, arsenal of disease fighting chemicals called phytonutrients, just add a single serving [a piece of fruit, a cup of juice and one or two cups of vegetables] from the following seven color families to your usual whole grains. Patients have the opinion that these color coded plan doesn’t feel like a diet- yet we’ll probably drop a few kilos as fruits and vegetables naturally edge out higher calorie breads and snacks. You’ll also up your intake of vitamins, minerals and fibre.
Red/Purple:- These food contains anthocyanins, powerful antioxidants that may cut your risk of heart disease and stroke by inhibiting clot formation.
• Amaranth,
• Beetroot,
• Blueberries [or jam]
• Cherries
• Jamun,
• Plum
• Pomegranate
• Prunes,
• Purple or red grapes,
• Raspberries, Red apples,
• Red cabbage,
• Red pepper, Strawberries,
Red:-Any tomato based food- even sauces and ketchup provides a hefty dose of lycopene, a cancer fighting antioxidant-
• Guava,
• Pink grapefruit,
• Watermelon
Orange:-The beta carotene in orange foods boosts eye and skin health and may decrease risk for certain cancers.
• Apricots,
• Carrots,
• Mango,
• Musk melon
• Pumpkin,
• Sweet potato
Orange/Yellow:-These cuisines to the orange family are rich in beta cryptoxanthin, an antioxidant that protects cells from damage.
• Oranges,
• Papaya,
• Peaches
• Pineapple sweet lime [musambi] Tangerines.
Yellow/Green
More protection for the eyes: These foods contain lutein and zeaxanthin. It may help in fighting cataracts and muscular degeneration.
• Am bat chukka
• Avocado,
• Mustard or turnip greens
• Corn
• Coriander
• Cucumbers [with skin]
• fenugreek leaves
• Green peas
• Green or yellow pepper,
• Kiwi
• Lettuce
• Pear.
• Spinach
• Zucchinis [with skin],
Green
Green foods pack natural chemicals called isothiocyanates such as sulforaphane and indoles all of which stimulate production of cancer fighting liver enzymes.
• Broccoli or broccoli sprouts
• Cabbage
• Cauliflower
• Chinese cabbage.
White/Green
Garlic and onion contains allicin a tumor fighter. Mushrooms have other disease battling chemicals. These veggies are rich in flavonoids which protect against cell damage
• Asparagus
• Celery
• Leeks
• Spring onion..