What is life without colour? Dull and unhappy, similarly a plate of food that doesn’t pop colour can be quite unappetizing to start with. We eat with our eyes, so a colourful plate of food is very appealing to the palate. Our first response to food is smell and sight. It sets of a series of chemical reactions in the neurons in our hypothalamus, which in turn starts a hormone release chain reaction. This prepares the body for incoming food and its digestion.
Nutritionally a colourful plate of food means health and protection from diseases. Fruits and vegetables are naturally colourful. They contain natural pigments that impart the colour to them. There are about 2000 plant pigments that have been identified. These include about 800 flavonoids, 450 carotenoids, and about 150 anthocyanins. Each pigment has a unique characteristic and health benefit. In addition these phytonutrients add flavours and aroma to the fruit and vegetables. For the plant , these phytonutrients act as the immune system protecting them from diseases, fungus , bacterial attacks.
These phytonutrients, though not produced by the human body, protect against diseases like cancers and heart diseases. This ability has been linked to their strong antioxidant capacity.
Let’s decode the colours:
RED coloured fruits and vegetables contain carotenoid LYCOPENE. This phytonutrient has been studied extensively for its health benefits. Its health protection ability makes it one of the top 5 phytonutrients amongst 600 odd. It is fat soluble.
Health benefits:
• It is one of the most potent antioxidants present. It helps flush toxins like pesticides, fight infections and protect against cellular damage caused by oxidative stress. It may be effective against candidiasis and is associated with the death of fungal cells.
• Eye health: In a study conducted in AIIMS it was found that lycopene had strong antioxidant and anti-inflammatory properties that slowed down or stopped processes that caused macular damage to the eye. It is a good eye candy
• Lycopene is linked to a lower prevalence of prostate cancer as demonstrated by a large study published in the American Journal of Nutrition. It also plays a role in the slowing down of breast cancer growth. Its antioxidant capacity helps prevent cancers.
• Brain food: Oxidative stress has a major impact on our brain function Lycopene protects healthy cells of the brain.
• Lycopene is just what your doctor ordered for prevention of Cardiovascular diseases where oxidative stress and inflammation are key promoters. Lycopene has been seen to help control BP, a risk factor for CVD and MI.
SOURCES: Tomato is the best, blended improves availability, cooking improves it further. Carrots, watermelon, pink guavas, Grapefruit.
ORANGE & YELLOW: comes from a compound beta cryptothanxin, which is known for its ability to support intra cellular communication. It promotes the health of the immune system and keeps the eyes and skin in top shape.
HEALTH BENEFITS:
• Antioxidant: it scavenges the free radicals that are the end products of metabolism and are found in excess when you are stressed or consume a diet rich in unhealthy foods. This compound belongs to the beta carotenoid family that has very good antioxidant capability. Oxidative stress is one of the leading risk factors for heart diseases, cancers and chronic lifestyle disorders. Antioxidants are also important for maintaining the integrity of our DNA, slowing ageing and cell destruction.
• Good for eyes & skin health: Vitamin A is critical for skin health and for good vision. Beta cryptothanxin is converted to Vit A in our body efficiently. It is a pro Vitamin A compound and works for good eye health and glowing skin too.
• Immunity Booster: as a pro Vitamin A compound, it plays an important role in enhancing the immune system. Vitamin A is critical for development of the immune system, and for regulating its processes. Vitamin A is low in a vegetarian diet and Beta Cryptothanxin can play a vital role to enhance Vitamin A production in our body. It is also effective directly for the immune system enhancement.
SOURCES: Mango, Orange, Papaya, Pumpkin. Yellow capsicum
GREEN: Comes from chlorophyll. This pigment is unique because it is able to use sunlight to get energy by a process called photosynthesis. Greens are a rich source of beta carotene, sulforaphane, isothiocyanates, and indoles
HEALTH BENEFITS:
• Greens are rich sources of beta carotene which is known for its strong antioxidant properties. Antioxidants neutralize free radicals, which are a known risk factor for atherosclerosis, cancer, macular damage of eyes and they also are known for damaging the DNA and affecting immunity. Beta carotene is also a precursor for vitamin A, another important nutrient.
• Green leafy vegetables are a good source of fibre which promotes gut health, lowers LDL cholesterol, adds satiety and manages weight.
• Greens are a good source of Vitamin K , which is critical for blood clotting and are a source of Potassium, which helps regulate Blood pressure.
• Sulforaphane, isothiocyanates, and indoles present in most greens are biologically active compounds that have a strong preventive action against cancers of the colon.
SOURCES: All green leafy vegetables like spinach, broccoli, kale, methi, green salad leaves, moringa , avocados, asparagus, artichokes, alfa sprouts, cabbage, brussels sprouts, kiwi fruits, collard greens, green tea, green herbs (mint, rosemary, safe, thyme, and basil).
BLUE & PURPLE: This colour is a proof of presence of a strong antioxidant family anthocyanin. These are a group of purple and blue pigments present in plants and are a member of the flavonoid family.
HEALTH BENEFITS:
• Control Blood pressure: Clinical studies have pointed to the positive effect of these food on controlling BP a major risk factor for CVD, Stroke and CKD
• Reduces risk of heart diseases by intervening at different stages of the atherosclerotic process. It helps reduce cholesterol, decrease BP hence preventing damage to the blood vessel and controls inflammation which enhances plaque formation
• The strong anti-inflammatory properties exhibited by anthocyanin, help protect the brain against cellular damage and are also known to improve brain function
• Anthocyanin compounds, being strong antioxidants , prevent DNA damage and also may block DNA that leads to cancer. They have also been observed to prevent cancer by destroying cancer cells and stopping their growth.
SOURCES: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage
WHITE & BROWN: Vegetables and fruits contain active compounds like Allacin, flavanoids such as Quercetin and Kaempferol.
HEALTH BENEFITS:
• Allicin, a compound present in garlic, which has been seen to have antibacterial, antifungal, hypolipidemic, antioxidant, anticancer effects. These properties are protective against infections and help fight microbes. It helps regulate cholesterol and BP so is protective for thr heart. Protects the brain from oxidative stress and may help protect against cancers too.
• Quercetin is a strong antioxidant compound. It cleans up free radicals preventing cellular damage and DNA damage. It has shown early results of being supportive to allergic reactions like asthma, hay fever. It may be effective in reducing the risk of plaque formation in arteries as it is seen to prevent the damage caused by LDL cholesterol. It may even reduce LDL levels. Foods rich in quercetin were found to be beneficial for people with cystitis in small study groups.
• Kaempferol is another strong antioxidant compound. Studies have pointed towards its positive effect in reducing the risk of CVD and Cancers.
SOURCES: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms
All colours of natural foods bring health to our plate, to ensure that you do not miss out on this goodness keep in mind:
• Fill up half your plate with vegetables
• Eat two fruits a day
• Choose seasonal and have a new vegetable/ fruit daily
• Shop local to ensure the freshest foods reach your table
• Think colour when planning a meal.
While all these colours have compounds that add goodness, research has pointed to the fact that supplements do not produce the same results as when they are consumed through food.
EAT A RAINBOW DAILY.
