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A colourful plate
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Eat at least two servings from each of the four food colour groups every day
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COLOURS OF HEALTH Coloured vegetables and fruits are packed with fibre and natural chemicals that help protect your body against several diseases
Not many of us can lay claim to being colour conscious when it comes to the food we eat. However, it is vital that we achieve a proper balance of colour in the foodstuffs we ingest. That balance of colour is actually a balance in diet. Studies have conclusively proved that increased consumption of `gyro' — green/yellow/red/orange coloured vegetables and fruit, is vital for a full and proper meal. These coloured fruits and vegetables are low in fat and packed with fibre and natural chemicals that help protect your body against a host of diseases and ailments.
Colour grouping
The predominant colour grouping is red, orange-yellow, green and blue-purple. Each group holds a set of beneficial phyto-nutrients; the more intense a food's pigment, the greater its disease-fighting properties is believed to be. Let's move away from colour for a moment. Studies have conclusively proved that eating fruits and vegetables helps protect against diseases like cancer, heart disease, stroke, high blood pressure, asthma, diabetes, cataract, inflammatory diseases and pulmonary troubles. The pigments in fruits and vegetables contain phytochemicals, including antioxidants that act as cancer inhibitors, cholesterol regulators, anti-inflammatories and brain-cell protectors.
The statistics are equally conclusive. Those who eat the most fruits and vegetables are 20 per cent less likely to have heart disease, according to recent research at Harvard. Eating just one fruit or vegetable a day cuts the risk of heart disease by 4 per cent. Eating more fruits and vegetables is more effective when it comes to fighting off excess weight than eating less high-fat/high-sugar food. Women who eat at least five daily servings of fruits and vegetables reduce their risk of diabetes by 40 per cent compared to women who don't do so. Now, let's examine the colour chart. Greens include spinach, broccoli, cauliflower, cabbage, coriander, methi leaves, lettuce, okra, parsley, asparagus, avocado, green peas, cucumber, celery, guava and pear. They contain liver enzymes that help fight cancer, reduce risks of cataract and macular degeneration.
The blue-purple chart lists grapes, grape juice, berries, figs, raisins, jamuns, purple cabbage, prunes, aubergines and pomegranates. Most of these can be and should be eaten raw and fresh, though cooking doesn't remove too many nutrients.
The red-purple family is considered true fighters. It cuts risks of heart disease since they contain carotenoid lycopene, as also helps prevent blood clot formation, heart and lung diseases. This lot holds red bell peppers, tomatoes, purple cabbage, chillies, red grapes, beetroot, apples, strawberries, cranberries, cherries, prunes, grapefruit and watermelon.
Orange-yellow foods are a subsection of carrots, sweet potatoes, squash, avocado, greens, cucumber, beans, corn, kiwi, Brussels sprouts, spinach and peas.
Yellow is, of course, a vital element of the dal family. Carrots, sweet potatoes, oranges, tangerines, corn, lemons, grapefruit, apricots, citrus juices, cantaloupe, pumpkins, peaches, mangoes, bananas, papaya and pineapple also fall under this group. These are rich in cancer fighting alpha carotenes, aid the skin against free radical damage and promote repair of DNA.
The colour white has flavonoids, fights tumours. Garlic, onion, celery, leek, shallots and spring onions are part of the white family.
Antioxidants
So basically, it's easy: what we are saying is, pay some attention to the colour groupings of the food you eat every day. Choose at least two servings a day from each food colour group. Cooking tomatoes and carrots activates antioxidants; eat the skins, the site of the most antioxidants, whenever possible.
Remember to load your plate with the brightest, deepest colours. Juices are part of the grouping, so go ahead and guzzle; orange juice, in particular, is linked to lower disease risk.
SHEILA KUMAR
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