Rainbow of nutrition: Why eating colourful food is good for your health, strength, and longevity

Right since our childhood, we humans love colours in everything we own, see, or eat. Colourful toys, colourful books, colourful lollies, and colourful clothes. But look at the tricks of nature that add colours to fruits, vegetables, and food grains … just so that we eat joyfully.

Did you know that adding colour to your meals will help you live a longer, healthier life? Colourful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colours as well as their distinctive tastes and aromas writes Dr Katherine D McManus in an online post of the Harvard Medical School. Phytonutrients are small chemical compounds produced by plants that help us to digest larger nutrients and play a role in removing toxins from our bodies. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun, writes Dr Katherine D McManus.

The rainbow of nutrition:

Considered one of the most complete nutritious diets, the Mediterranean diet contains a lot of fruit, vegetables and healthy fats such as extra virgin olive oil and is frequently rated the healthiest diet by scientists.

Eating lots of colours may lower your risk of missing out on all vital nutrients. If we’re missing the colour of the rainbow, we may be missing a function of that food.

Benefits to the heart and brain:

People who eat diets rich in phytonutrients have lower rates of heart disease and cancer—the two leading causes of death the world over. The carotenoids and flavonoids in colourful fruits and veggies have anti-inflammatory benefits. And different coloured plants come with different benefits., reports Harvard Medical School.

What is the nutritive value of each colour?

1. Red: Rich in the carotenoid lycopene, neutralises the gene-damaging free radicals that seem to protect against prostate cancer as well as heart and lung disease. Sources: Strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions
2. Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication. Flavones, which give foods a yellow colour, may reduce the risk of heart disease. Sources: Carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn
3. Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds). Sources: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)
4. Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular ageing and help the heart by blocking the formation of blood clots. Sources: Blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender,  cauliflower, turnips, potatoes, purple cabbage, asparagus, and carrots.
5. White and brown: The onion family contains allicin, which has anti-tumour properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. Sources: Onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Harvard Research on colourful fruits and vegetables:

After following the diets of 50,000 people for more than 20 years, Tian-shin Yeh, research fellow in epidemiology at Harvard TH Chan School of Public Health, found that those who eat more flavonoid-rich foods, including oranges, peppers, celery and grapefruit, have lower levels of cognitive decline and dementia.

What colour gives what nutrient to what body part:

Harvard experts say that certain plant pigments travel to certain parts of the body and take residency there. For example, lutein is found in a variety of yellow and green foods and travels to the macula at the back of the eye, where it may help reduce the risk of macular degeneration. Some studies show flavonoids may improve brain health, by blocking neurotoxicity in the brain, which is associated with Alzheimer’s disease. Though there is no cure for Alzheimer’s as yet, if the flavonoids can help lower the risk, that’s a welcome thing too.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.