Colours of Health

Nutrition is somewhat like fashion. What is in vogue today may not be tomorrow. We have seen coffee, chocolates and nuts move through this. However, the basic principles remain the same throughout. Eating five servings of fruits and vegetables in a day definitely benefits our health and most of us do try to squeeze them in our diet plan, but sometimes we do wonder whether they are packing as much punch as they claim. At GHC we thought to probe a bit—

Which colours to pick?

Red. Seek the blush of red coloured fruits and veggies to keep cancer at bay. Red pigments may prevent heart disease, lower the risk of some cancers, and perhaps help guard your brain against ageing. Lycopene, found in red tomatoes, has been linked to a lower prostate cancer risk in men, according to a study reported in the journal Cancer Research. Strawberries and raspberries are another reason to love red foods. They are rich in ellagic acid, a chemical compound that helps to fight cancer, and animal studies suggest that they may even protect the brain from age-related problems such as memory loss.

Green. Leafy greens are imbued with lutein, one of the primary antioxidants found in the eye. They save eyes from age-related macular degeneration and cataracts. High in vitamin C, broccoli part of the cruciferous family is rich in chemicals called glucosinolates. These chemicals encourage pre-cancerous cells to self-destruct. Peas provide essential B vitamins for metabolism and vitamin K to build bones. Capsicum provides with the goodness of vitamin C and A in a plump, bell shape, complete with a glossy exterior and thus becomes a potent weapon in your fight against free radicals. Ladyfinger is a good source of copper and its slimy fibre mops up cholesterol and toxins. Few of us know that guava is a good source of calcium, an unlikely mineral to be found in a fruit.

Yellow and Orange. Orange is more than oranges, and beta-carotene shows up in more than just carrots. Beta-carotene, a nutrient also found in sweet potatoes, mangos, apricots, and cantaloupe, has antioxidant properties; helps prevent vitamin A deficiency, and may play a role in immune health. Vitamin C abounds in the yellow-orange arcs of the food rainbow, especially in papaya, grapefruit, oranges, pineapple, and cantaloupes. Pucker up to lemons and limes, too. Fully ripened ones will have the highest antioxidant content.

Purple. Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. Purple grapes are enriched with compounds that appear to decrease the risk of heart disease.

White, brown or tan. Spice things up with ginger, which can boost the immune system, and garlic, is known to inhibit cancer growth. Though yellow on the outside, bananas’ true benefits hide in the sweet, white, fleshy fruit inside. Bananas are high in potassium, a key element of a heart-healthy diet, and they can help your bones by preventing calcium loss. The big family of B vitamins find home in mushrooms. Enriched with selenium they boost immunity.

Experiment with your culinary skills to add more dash of colours to your menu and your health will surely benefit from this.

Tips to brighten up staid menu

1. Add spinach and chopped veggies while cooking rice and pasta. Add chopped leafy greens, like fenugreek to whole-wheat flour while kneading dough. Boil and puree spinach and beetroot and toss in whole-wheat flour to knead a wholesome, colourful dough.
2. Make salad an integral part of your lunch and dinner. Not only will you get roughage, you will add more colour to your diet.
3. Throw in fruits like—mango and banana with milk to get a nutritious shake.
4. Add chopped fruits to your breakfast cereal.
5. Add veggies like—capsicum, mushrooms, spring onions and tomatoes to your omlettes.
6. Drink a glass of tomato or orange juice in the morning.
7. Keep sprouts handy to stave off hunger pangs.
8. Have grilled veggies with barbecued chicken.
9. Look beyond the normal and experiment with Italian style of cooking with Indian vegetables. Cut eggplants and lauki in squares, drizzle them with olive oil and grill. For some extra zing you can add zucchini to the dish.

Archana Darshan

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