One should not cook fancy or appealing looking food - good food is the one prepared with fresh ingredients. The recent food trend is that the food should not only look great but also should be nutritious. By incorporating a rainbow diet meal plan we can achieve all benefits of good health.
We can classify the healthy colors in our diet into the following categories:
Colours of Good Health
|Blue/Purple||These foods are rich in anthocyanins. Example: eggplant (particularly the skin), blackberries, blueberries, pomegranates, prunes, plums||These are considered to be the highest source of antioxidants|
|Green||Green leafy vegetables, broccoli, cabbage, Brussels sprouts||The green colored fruits and vegetables are rich in isothiocyanates, vitamin K, folic acid, potassium, as well as carotenoids and omega-3 fatty acids that induce the liver enzymes and aids in removing the potentially carcinogenic compounds from the body. Help in lowering blood pressure|
|Yellow/Green||Avocado, kiwifruit, pistachios, spinach and other leafy greens||These provide a good source of lutein, vitamin C that protect against age-related macular degeneration|
|Red||Watermelon, pink grapefruit, guava, cranberries, tomatoes and tomato products||The red fruits and vegetable contain carotenoid, lycopene and vitamin C which are powerful antioxidants known to reduce the risk of cancers like prostate cancer, and heart attack. They also help to support the prostate and breast tissue health. Red fruits and veggies are a source of flavonoids, which reduce inflammation and are known to have antioxidant properties. To add to this, the red foods also have tannins, which prevent bacteria from attaching to cells|
|Orange/Yellow||Carrots, mangoes, sweet potatoes, pumpkins, apricots||The orange food group is rich in beta-carotene, which has antioxidants. These are beneficial for vision, immune function, skin, and bone health. They also promote regulating our blood sugar. The beta-carotenes in the orange foods can prevent cancers of lung, oesophagus, and stomach, reduce the risk of heart disease and also improve the immune functions.|
We need to keep in mind that, we can easily replace the junk food with the colorful veggies and fruits and their vitamins in our daily diet. This simple rainbow diet and by following healthy eating habits like eating in moderation for frequent intervals one can maintain the healthy weight We should also follow an exercise regimen and work towards a healthy lifestyle. One should also regularly take up a complete health check-up; like this, we can stay healthier and avoid the unforeseen illnesses too. It is easy to safeguard one's health.
Stay healthy! Stay happy!