Tips for a colorful diet:
1. Red: Apples, Red Peppers, Pomegranates, Tomatoes, Watermelon, Strawberries, Raspberries
Natural plant pigments called 'lycopene' or 'anthocynins' are prominent in this category of fruits and vegetables. Lycopene reduces risk of cancer, while anthocynins work as antioxidants that are beneficial for the cells and heart. These dietary nutrients are specially beneficial to persons with arthritis, as they support join tissues.
2. Orange / Yellow: Carrots, Mangoes, Lemons, Yellow Peppers, Pumpkin, Sweet Corn, Pineapples
This category contain various nutrients such as beta-carotene, flavonoids, potassium and vitamin C. These nutrients reduce the risk of prostrate cancer. Consumption of these fruits and vegetables also lowers cholesterol and blood pressure. A color diet plan rich in these nutrients promotes towards the formation of strong bones and joints.
3. Green: Beans, Green Grapes, Green Apples, Peas, Spinach, Green Pepper, Cucumber, Broccoli
The fruits and vegetables in this category get their color from the natural pigment 'chlorophyll'. The essential nutrient called 'lutein', also found in these veggies and fruits, works with another nutrient called 'zeaxanthin' and helps in keeping the eyes healthy. A color diet plan that includes spinach and broccoli is beneficial to pregnant women as these veggies include 'folate', a type of vitamin that reduces the risk of birth defects.
4. Blue / Purple: Purple Grapes, Brinjal, Plums, Blueberries, Blackberries, Prunes, Raisins
These fruits and vegetables contain an dietary nutrients called 'anthocynins', which acts as an antioxidant and reduces the risk of stroke, heart disease and cancer. Consumption of blueberries on a regular basis improves memory and also promotes healthy aging. Fighting inflammation, reduction in tumor growth and reducing the activity of cancer cells are some of the other benefits of these vegetables and fruits.
5. White: Garlic, Cauliflower, Potatoes, Turnip, Ginger, Banana, Onion, Mushroom
Fruits and vegetables of this category include vital nutrients such as 'anthoxanthins' and 'allicin'. These nutrients are known to reduce cholesterol, heart disease, blood pressure and risk of stomach cancer. Magnesium potassium is available in both banana and potato. The beta-glucans present in these fruits and vegetables help in boosting the body's immune system.
Follow the above tips for a colorful diet. Colors can help you remember better as to what dietary nutrients are packed in the vegetables, thus enabling to keep a note on what you are eating. Inculcate the power of colors in your daily diet plan and benefit more from the rich nutrition. Enjoy healthy living in a colorful way!
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