Colour – coded diet is the key to good nutrition. Our careless diet accounts for most common diseases, including heart diseases, cancer and “diabesity” – an epidemic of obesity and diabetes.
But here’s a shocker: Eating fruits and vegetables everyday won’t guarantee you’re getting enough essential nutrients. Iceberg lettuce and your favourite French fries, for instance are hardly nutritious.
A big clue : They lack colour. Produce that comes in vivid hues contains an arsenal of disease-fighting chemicals called phytonutrients.
To get enough of these vital ingredients, just add a single serving(a piece of fruit, cup of juice, one or two cups of vegetables) from each of SEVEN COLOUR FAMILIES to your usual whole grains, protein and healthy fats. It couldn’t be simpler.
Patients say this colour-coded diet doesn’t feel like a diet – yet you will probably drop a few kilos as fruits and vegetables naturally edge out higher calorie breads and snacks.You’ll also up your intake of vitamins, minerals and fibre.
RED/PURPLE:
These foods contain anthocyanins, powerful antioxidants that may cut your risk of heart disease and stroke by inhibiting clot formation.
Blueberries
Cherries
Eggplant
Plum
Prunes
Purple or red grapes
Raspberries
Red apples
Red cabbage
Red pepper
Red wine
Strawberries
Jamun (common in India)
Amaranth
Beetroot
Red:
Any tomato-based food – even sauces or ketchup – provides a hefty dose of lycopene, a cancer fighting antioxidant .also try :
Red guava
Pink grapefruit
Watermelon
Pomegranate
ORANGE:
The beta carotene in orange foods boosts eye and skin health and may decrease risk for certain cancers.
Apricots
Carrots
Mango
Pumpkin
Sweet potato
Musk melon
ORANGE/YELLOW:
These cousins to the orange family are rich in beta cryptoxanthin, an antioxidant that protects cells from brain damage.
Oranges
Papaya
Peaches
Pineapple
Tangerines
Sweet lime
YELLOW/GREEN:
More protection for the eyes: these foods contain lutein and zeaxanthin : May help fight cataracts and macular degeneration.
Ambat Chuka(India)
Coriander
Fenugreek leaves
Pear
Avocado
Mustard or Turnip Greens
Corn
Cucumbers (with skin)
Green beans
Green peas
Green or yellow pepper
Kiwi
Lettuce
Spinach
Zucchini (with skin)
GREEN:
Green foods pack natural chemicals called isothiocyanates , such as sulphoraphane and indoles, all of which stimulate production of cancer – fighting liver enzymes.
Broccoli or broccoli sprouts
Cabbage
Cauliflower
Chinese cabbage
WHITE/GREEN:
Garlic and onions contain allicin, a tumour fighter. Mushrooms have other disease – battling chemicals. These veggies are rich in flavonoids, which protect against cell damage:
Spring onion
Asparagus
Celery
Leeks
In addition to these listed above if you find more foods which contain the same colour – coded nutrients please write about them.