Eating Across the Food Rainbow
According to WF Nutritionists, eating across the food rainbow is vital for a
healthy life - everyone should eat something from each colour range every day.
This article will help you find the foods to choose, to boost your health.
Broccoli: Being part of the cruciferous vegetable group, it is
rich in the groups of phytochemicals called indoles, dithiolthiones, and
isothiocyanates that are associated with reduced cancer risk. It is a good
source of vitamins A and C (when raw or only slightly cooked) potassium, and
fibre. Broccoli is also rich in iron, folic acid, calcium and riboflavin. It
also contains large amounts of betacarotene, which is important antioxidant.
is a rich source of iron, and vitamins and contains substances called
xanthophylls, such as lutein, important for healthy eyes.
Avocados are packed with vitamin C, fibre, potassium and vitamin
Wheatgrass, which help proper cell function and digestion.
Green tea: It contains high quantities of polyphenols, vitamins
and minerals. Polyphenols are powerful antioxidants that have been shown in
numerous studies to fight viruses, slow ageing, and have a beneficial effect
Lycopene, the red colour in tomatoes, is a powerful antioxidant with
Watermelon: The flesh contains key antioxidants, while the seeds
are rich in vitamin E, essential fats, selenium and zinc.
Strawberries: are rich in coumarins - which prevent the formation
of cancer-causing nitrosamines in the body - vitamin C and phenols, which
have strong antioxidant properties.
Pomegranate: known as "jewel of winter" has been well acclaimed
for its disease fighting antioxidant properties.
This Bugs Bunny favourite is chock-full of beta carotene, and a single
carrot will supply your day's requirement of vitamin A. Carrots have
protective action against excess radiation and ultra-violet rays. Carrots
also help increase your red blood cell levels. Carrots contain B vitamins,
vitamin C, calcium and potassium.
Oranges, Sweet Potatoes, Pumpkin, Squash, Apricots, Mangoes: All
are rich in beta-carotene, which can be converted into vitamin A, as well as
vitamin C. Sweet potatoes are also a rich source of vitamin E. Aside from
protecting against aging, a range of cancers and heart disease, any food
containing beta-carotene helps keep the retina healthy and guards against
cataracts and age-related macular degeneration (AMD), the most common cause
of blindness in the elderly.
Papaya: Compared to other fruit, papaya has more carotene, which,
is converted to vitamin A. Its comparatively low calorie count makes it a
favourite with women on a diet. Papaya also has a fairly high vitamin C
content. The enzyme papain, which is present in papaya, is a good aid to
digestion. It is the ideal food for invalids because the flesh is easy to
chew and swallow.
Yellow Peppers, Turmeric and Mustard: These all contain circumin, a
potent anti-inflammatory and painkiller. Concentrated circumin has been
found to reduce pain in arthritis patients as effectively as pharmaceutical
drugs. Eating the foods or condiments three times a day can have a mild
Bananas: These are the main source of dietary potassium used in
nerve impulses - and a good source of energy.
Lemons and Grapefruit: Citrus fruit contain high levels of
vitamin C, one of the most powerful immune-boosting antioxidants. Limes have
powerful anti-septic properties and are great source of bio-flavonoids and B
Soya: is an excellent source of high quality protein, is low in
saturated fats and is cholesterol free. Soya beans contain high
concentrations of several compounds which have demonstrated
anti-carcinogenic activity. These include isoflavonoids, protease inhibitors
and phytic acid. Soya diets have also been shown to reduce levels of serum
Red Cabbage: Rich in beta-carotene, to fight a range of
age-related diseases and cancers.
and Blackberries: Fruits with a purple/blue colour, such as black
grapes, bilberries, blackcurrants and blueberries, are rich in flavonoids -
very powerful antioxidants and anti-inflammatory agents. Eat berries when
available or supplement them with concentrated extracts.
Beetroot: is a rich source of folic acid, essential for pregnant
women to reduce the risk of spina bifida and other neural-tube defects.
Cherries: Rich in anthocyanidins, a type of bioflavinoid, which
fight cancer and help combat types of arthritis and gout.
The above mentioned foods contribute towards building a strong immune system
and a healthy well-nourished body. Remember the bright, vibrant colours of
different foods which attract us - tend to be richer in key substances that
offer protection against disease.