When it comes to colour on your plate the concept of ‘less is more’ definitely doesn’t hold through. Everybody knows how portion size and healthy cooking helps in maintaining good health, but did you know that the colour of the food you eat matters just as much. The more crazy you go with different coloured food on your plate the more nutrition you get in your body. Take a look and see which coloured natural food is best for you.
Fruits that are red are usually so because of two naturally occurring photo chemicals namely anthocyanin and lycopene. They help reduce the growth of several types of cancer, especially prostate and breast. A few members from this rosy hued group of foods are also known to support blood circulation and heart health.
What to eat – apples, cherries, strawberries, pomegranate, beetroot, watermelons tomatoes, cranberries, pink guavas.
Oh black, you beauty!
Black, blue and purple foods help you to reduce stress and improve memory – keeping the brain sharp and active. They contain a host of pigments, flavonoids, photo chemicals, anthocyanin’s and pro-anthocyanin’s that help improve heart health, aid digestion, fight cancer cells & inflammation and also improve the absorption of nutrients from other foods.
What to eat – Black berries, blue berries, aubergine, plums, prunes, red cabbage and black grapes.
Greener pastures ahead
Probably one that we are most familiar with, green veggies and fruits contain plenty of chlorophyll and lutein which along with other pigments (especially ones found in yellow food) helps to treat eye problems, blood pressure and iron deficiency. They also help produce enzymes in the liver which in turn aid greatly in nullifying the effects of cancer producing cells in our bodies.
What to eat – spinach, fenugreek, kale, peas, avocado, beans, lady finger, sprouts, and cucumber.
The pigment contributing to their colour is known as carotenoids and in some cases doses of beta carotene too. What these do for your body besides providing vitamins and minerals (especially A and C), is that they help build stronger bones and provide better immunity. More important help beat age-related macular degeneration which is a major cause responsible for poor eyesight amongst elders.
What to eat - Colorful peppers, oranges, zucchini, apricots, lemons, pineapple, mangoes, pumpkins and corn
A bite of white
White is the colour of peace but it is these white foods that do all the fighting within your system – fighting away the infections and flus that is with their immunity boosting enzymes. The anthoxanthins present in them additionally help manage cholesterol levels and improve heart health. A few white coloured foods like banana, for example, are also a great source of potassium and promote better absorption of iron from other foods.
What to eat – Mushrooms, cauliflower, potatoes, bananas, onions, garlic, ginger, radish
Recommended Recipes :
Feta Stuffed Watermelon Leather
Spinach Roulade with White Gravy
Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.