L&S Lif
e
ABSORB MORE NUTRIENTS TO IMPROVE YOUR HEALTH Kim Wilson- Dietitian, Lifestyle Health
“
and vegetables play an essential role in our health due to their rich content of essential nutrients and phytonutrients. These, in turn, help prevent or reduce the risk of many chronic diseases, including diabetes, obesity, some cancer, cardiovascular disease, inflammation, and strokes. While we often emphasize the vitamin and mineral content of plant foods, the real health-boost may come from their phytonutrient content.
THE VARIOUS BOLD colours of fruits and vegetables are due to their unique set of health-promoting phytonutrients. There are overlaps between the different foods and their antioxidant content. However, there is typically a dominant class of phytonutrient that provides a distinct colour. Plant foods are divided into five colour categories: (1) Blue/Purple, (2) Red, (3) Orange/Yellow, (4) Green, and (5) White/Brown. 1. BLUE/PURPLE FOODS This group of brightly coloured foods are rich in potent antioxidants called Anthocyanins. Anthocyanins are believed to be primarily involved in delaying cell ageing and improving heart health by blocking the formation of blood clots. Anthocyanins are also believed to improve memory and cognitive health. Foods in the Blue/Purple group include red grapes, prunes, raisins, dates, blackberries, blueberries, eggplant, elderberries, figs, purple cabbage, purple carrot, and plums.
2. RED FOODS Foods in the Red group are those that are rich in the carotenoid (phytonutrient group) called Lycopene. Lycopene is another potent antioxidant that hunts down and reduces the presence of free radicals in the body. Free radicals are associated with increased risk for chronic diseases such as cancer. Lycopene appears to be particularly protective against prostate cancer, as well as heart and lung diseases. Lycopene may also be involved in protecting the skin against harmful UV radiation. Foods in the Red group include beets, cherries, red apples, raspberries, strawberries, cranberries, watermelon, red grapes, red onions, red peppers, and ruby grapefruit. 3. ORANGE/YELLOW FOODS Orange/Yellow foods are those that are richest in the phytonutrient Beta Cryptoxanthin. This strange-sounding phytonutrient is anti-inflammatory,
