Eat the Rainbow: foods of color

Health is our prime religion to fulfill. For its maintenance, both macro- and micronutrients are required. Macronutrients are required in comparatively larger amounts in our body to give us energy; they are carbohydrates, fats, and proteins. The micronutrients are vitamins and minerals that are essential for lifetime health. Requirement of micronutrients can be fulfilled by foods of color. Some of the color groups are mentioned below:

Violet and Blue foods:

Blue colored foods have ‘Anthocyanin’ pigment which is powerful antioxidant containing vitamin C, K, B6 & B12. These have copper, iron as minerals and phytonutrients like resveratrol, phenolic and flavonoids. Purple/violet/blue colored foods good for our circulatory organs, bone, fights cancer and help in slow aging. e.g.

• Plum, raisins, purple figs and prunes
• Blue berries, black currants, eggplant, grapes and blackberries

Green foods:

Green vegies and fruits are full of ‘Zeaxanthin, isoflavones, EGCG (Epigallocatechin gallate), isothiocyanates and sulphoraphane’ like nutrients. Also contains vitamin A &C, potassium and folate. These supports metabolic function of the body like liver, cell function and further aid in healing and repairing. e.g.

• Asparagus, avocados, broccoli, celery, bottle gourd, green vegetables (beans, cabbage, onion, peppers, peas, okra, spinach and zucchini)
• Kiwi, limes, pears, cucumbers, kale and sprouts

Yellow and Orange foods:

Yellow and orange colored foods include ‘alpha & beta-carotene, beta-cryptoxanthin and hespiridin’. These nutrient rich foods benefit us with good immune system, growth and development of the body. It will also help in better eye health. e.g.

• Acorn squash, butternut squash, pineapples, apricot, carrot, corn, lemon, mango, yellow apple, yellow pepper, yellow squash and yams
• Orange, tangerine, peaches, papaya, grapefruit and pumpkins

Red:

Red has ‘lycopene, ellagic acid, anthocyanin and hespiridin’. These phytonutrients supports DNA health and fight with cancer and heart diseases. e.g.

• Red apple, strawberries, cherries, cranberries, beetroot, tomatoes, pomegranates, red grapes and watermelon
• Red radish, red peppers, red potatoes

Whites:

Whites include ‘allicin, indoles, EGCG and glucosinolates’. It aids in healthy bones, better circulatory and arterial function. e.g.

• Mushrooms, cauliflower, garlic, onion, potatoes and turnip
• Dates, banana, brown pears,