Have you ever heard people say, “You must eat the rainbow?”. I don’t know about you, but trying to find the pot of gold at the end of the rainbow is hard enough, let alone eating it!
On a serious note, now. People who say this mean that you should eat a variety in fruit and vegetables. Some people only eat vegetables or only eat fruit and others opt for only eating one colour. So, why the fuss about food and its colour?
I find food and the effect on the body very fascinating, hence, I became a dietitian. Each colour in the fruit and vegetables that you eat represents an aspect of health that you cannot get from another colour. By leaving out one colour or not eating enough of it leads to deficiencies which cause certain health problems. In the table below you can see what special nutrient each colour contains and why it is so powerful and important for your overall health. These are just a few examples.
| Red | Lycopene = Reduce the risk of prostate cancer, amongst others. Anthocyanins = Helps to protect our cells against oxidative stress which causes damage. | Sources: Red apples, beetroot, red grapes, red peppers, tomatoes, watermelon, strawberries. |
| Orange & Yellow | Carotenoids = Beta-carotene in food gets changed into Vitamin A. Vitamin A helps with vision, reducing the risk of cancer and heart problems and strengthen your immune system. | Sources: Carrots, pumpkin, pineapple, oranges, papaya, mango, sweet corn. |
| Green | Lutein = Together with zeaxanthin (source: corn, egg yolk) helps with eye health. Indoles = Is protective against some cancers and helps reduce risks for birth defects. | Sources: Broccoli, green beans, spinach, lettuce, green peppers, peas, avocados. |
| Blue & Purple | Anthocyanins = Helps to protect our cells against oxidative stress which causes damage. | Sources: Blueberries, purple grapes, raisins, prunes, figs, eggplant, blackberries. |
| White | Anthoxanthins = Healthy bones and reduces the risk of cancer. | Sources: Mushrooms, Onions, garlic, ginger, banana, cauliflower, potato. |
Next time you eat, try and have at least more than one colour on your plate and change it up during the week for a healthier you!
Yours in health and wellbeing,
Carina de Fries, RD(SA)
Referencing:
Garden-Robinson, J., 2016. What color is your food?. North Dakota.
Dit ie regtig interressant nog nooit so daaraan gedink om die reënboog te eet nie. Maar nou maak dit baie sin. So baie dankie! Ek gaan dit nou in gedagte hou as ek weer veggies koop!