What Color is Your Food?
Got the blues? Not your mood,
your food! While you’re at it, make sure you also have reds, yellows, and other
bright colors on your plate- in other words a rainbow of foods. What does it mean to
eat a rainbow? Choosing a variety of
different-colored whole foods throughout the day and week.
The
more naturally
occurring colors on your plate at each meal or snack, the better. Here are some
healthy reasons to eat a rainbow of colorful fruits and vegetables.
Red fruits and vegetables are colored by natural plant
pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon
and pink grapefruit, for example, may help reduce risk of several types of
cancer, especially prostate cancer. Lycopene in foods containing cooked
tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed
better than lycopene from raw tomatoes. Anthocyanins in strawberries,
raspberries, red grapes and other fruits and vegetables act as powerful
antioxidants that protect cells from damage. Antioxidants are linked with
keeping our hearts healthy, too.
Orange/yellow fruits and vegetables are usually colored by natural
plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins
and carrots is converted to vitamin A, which helps maintain healthy mucous
membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods
can help reduce risk of cancer, heart disease and can improve immune system
function. Citrus fruits like oranges are
not a good source of vitamin A. They are an excellent source of vitamin C and
folate, a B vitamin that helps reduce risk of birth defects.
Green fruits and vegetables are colored by natural plant
pigment called “chlorophyll.” Some members of the green group, including
spinach and other dark leafy greens, green peppers, peas, cucumber and celery,
contain lutein.
Lutein works with
another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and
egg yolks to help keep eyes healthy. Together, these chemicals may help reduce
risk of cataracts and age-related macular degeneration, which can lead to
blindness if untreated. The “indoles” in broccoli, cauliflower, cabbage and
other cruciferous vegetables may help protect against some types of cancer.
Leafy greens such as spinach and broccoli are excellent sources of folate, a B
vitamin that helps reduce risk of birth defects.
Blue/purple fruits and vegetables are colored by natural plant
pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins
act as powerful antioxidants that protect cells from damage. They may help
reduce risk of cancer, stroke and heart disease.
White fruits and vegetables are colored by pigments called
“anthoxanthins.” They may contain health-promoting chemicals such as allicin,
which may help lower cholesterol and blood pressure and may help reduce risk of
stomach cancer and heart disease. Some members of the white group, such as
bananas and potatoes, are good sources of the mineral potassium.
Source: What Color Is Your Food? North Dakota State University Extension
Service
No comments:
Post a Comment