Colorful Nutrition
The saying "variety is the spice of life" may be representative of an approach you should take to your daily diet, especially regarding a variety of colors. fruits and vegetables contain vitamins, minerals and fiber, which can help protect against chronic diseases. recent studies have shown that increased consumption fruits and vegetables by as little as one serving per day can have a real impact on the risk of heart disease. According to the Centers for disease Control and Prevention (CDC), people who eat generous amounts of fruits and vegetables in As part of a healthy diet may have a reduced risk of stroke, type 2 diabetes and certain cancers. in addition, fruits and vegetables help to fight against free radicals, support good digestive health and reduce the chances of developing cataracts or macular degeneration.
Green
- Eat dark green vegetables as part of a healthy diet can prevent certain cancers, promote heart health and help control weight and blood pressure. Dark green vegetables are important to eat every day because they contain fiber, high levels of vitamins A, C, E and K, and minerals like magnesium, potassium, iron and calcium.
- Spinach is a nutritional power! Make a spinach salad with toasted almonds, mandarin oranges or apples, and extra virgin olive oil and garlic. You can drag the spinach in a fruit smoothie for kids!
Red
- Lycopene is the pigment that gives certain fruits, such as tomatoes their red hue. A number of other studies link high consumption of foods containing lycopene reduced risk for cancer, heart disease, and macular degeneration (cause of vision loss in the elderly).
- Add tomatoes and red peppers to your salads, or make your own marinara sauce.
Yellow
- Some yellow fruit, such as pineapple, bromelain contain a mixture of enzymes that have been used for centuries to treat indigestion and inflammation. Some studies suggest that bromelain may reduce swelling and bruising and shorten healing time after surgery or injury.
- Include yellow and orange peppers in your salad or wrap an orange in your lunch for a healthy snack.
Blue
- This color is due to a pigment called anthocyanin which can improve brain health. Blueberries have been linked to a reduced risk for age-related memory loss; they also considered an antioxidant that can help build your immune system during the cold season and flu.
- Top your cereal or oatmeal with blueberries in the morning, or roast some eggplant in the oven for a quick and easy side dish.
The Centers for Disease Control also offers creative ways to stretch your budget to fruits and vegetables, including planning ahead, buying season and minimizing waste
Sources :. Centers of Disease Control and Prevention, American Heart Association, United States Department of Agriculture, LifeWork EAP strategies and Adventist HealthCare.
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