COLOUR YOUR PLATE FOR GOOD HEALTH

For optimum levels of wellness, think of your health as a canvas and use your plate as a palette. Experts say variety is the key. The more colors you place on your plate, the more you are doing to keep your body healthy. So, no matter whether you are a vegetarian or non-vegetarian, make sure your plate has a selection of fruit and vegetables of varied hues, to add value to your daily diet.

Let’s look at the spectrum of fruit and vegetables, and what benefits they contribute to your health.

Pigments called anthocyanins to give red and purple fruit and vegetables their color, and serve as powerful antioxidants in the body. They are known for maintaining a healthy heart and good memory function. Studies have also shown that anthocyanins decrease the risk of vision loss, certain types of cancer, and stroke.

Red, purple and blue foods are high in essential nutrients as well. Strawberries, beetroot and kidney beans (rajmah) are good sources of folic acid. Beans are also rich in fiber, protein, and iron. Strawberries, pomegranates, and red bell peppers are all rich in Vitamin C. Red bell peppers are an excellent source of Vitamin A, which keeps your eyes and skin healthy, while cherries and eggplant (brinjal) is packed with fiber, which lowers your risk of diabetes, heart disease, and some types of cancer, besides helping you maintain a healthy weight.

If you are diabetic, or at a risk for heart disease, add other red or purple fruit and vegetables to your plate. Lycopene, in these foods, keeps your heart healthy, while cherries, figs, and tomatoes, which are high in potassium, help lower blood pressure. However, if you are suffering from Kidney Disease, you will need to limit the potassium in your diet.

Color your plate with orange, and eat fruit and vegetables that are rich in Vitamin A to maintain your visual health, improve night vision, fight cancer and promote healthy skin. Orange and yellow fruit and vegetables also contain Vitamin C, Potassium and Folic Acid. Oranges are the most common source of Vitamin C, which you can also derive from orange bell peppers, sweet potatoes, peaches, mangoes, and papaya. To get enough folic acid, eat carrots, pumpkin, and corn.

Green leafy vegetables, like spinach, should have a permanent place on your plate for Vitamin A and calcium, along with broccoli, kiwi fruit, green bell peppers, and cabbage, which are rich in Vitamin C.

White foods are equally important. Onions, white beans, bananas, and Cauliflower are rich in Vitamins and offset the bright colors on your plate.

Also, remember – several small portions taken through the day are better than one or two large portions.