Eat Healthy, Eat ColourfulBy Armela Patalud - Food and Nutrition
They say that the more color you put on your plate, the more nutritious your food is. So, this National Nutrition Week, let’s take a look at what makes each food color unique and healthy.
There’s a good reason we’re told to eat our greens. Green fruit and vegetables contain phytochemicals such as indolent saponins and carotenoids – known to help reduce the risk of cancer and some leafy greens like broccoli are also an excellent source of folate.
Example: Spinach, Asparagus, Avocados, Broccoli, Limes, Kiwifruit, Green beans, Lettuce, Cabbage, Celery
Red fruits and vegetables get their color from a natural pigment called lycopene – a powerful antioxidant that also aids in reducing the risk of cancer and considered essential for heart health.
Example: Tomato, Red capsicum, Radishes, Strawberries, Cherries, Raspberries, Watermelon, Red apples
Purple or Blue
The colors purple and blue come from the plant pigment called anthocyanin. Similar to lycopene, anthocyanin has antioxidant properties that protect cells from damage- again helping aid in reducing the risk of cancer.
Example: Beetroot, Eggplant, Blueberries, Plums
Orange or Yellow
Carrots and pumpkins get their vibrant color from Betacarotene, a type of carotenoid. Betacarotene is converted into Vitamin A, a vitamin essential to having healthy mucous membranes and healthy eyes.
Example: Carrots, Lemons, Sweet potato, Pumpkin, Pineapples, Mangoes, Oranges, Peaches, Apricots
Brown or White
Fruits and vegetables with any of these colors contain a number of health promoting phytochemicals. White or brown colored fruits and veggies are also an excellent source of potassium.
Example: Cauliflower, Mushrooms, Garlic, Bananas, Potatoes, Dates, Onions, Ginger, Turnip
For more information about National Nutrition Week, please check: https://nutritionaustralia.org/