U Magazine - - HEALTH - By laila s wais

Have you con­sid­ered eat­ing habits inspired by the color spec­trum?

Ac­cord­ing to the Amer­i­can Di­etetic As­so­ci­a­tion, you are en­cour­aged to color your plate by eat­ing off the rain­bow spec­trum on a daily ba­sis for a bal­anced diet, bet­ter health and longevity. Do not con­fine your­self to the same diet rou­tine and food choices; it’s about time you added color to your life, start­ing with your plate for pos­i­tive health re­sults and the energy boost you need! From the high-fiber con­tent, es­sen­tial vi­ta­mins and min­er­als to the an­tiox­i­dant prop­er­ties, fruits and veg­eta­bles con­sumed by color vari­a­tion will nour­ish your body like no other diet. Here is your nu­tri­tional guide for the color spec­trum of foods to in­spire the artist in you and sim­ply eat by color!


TRUST & TRAN­QUIL­ITY The color blue and its shades in­spire feel­ings of trust, con­fi­dence and faith. Blue hues have a calm­ing and re­lax­ing ef­fect on one’s me­tab­o­lism which pro­motes tran­quil­ity and sup­presses ap­petite! See­ing blue foods can help di­eters eat sig­nif­i­cantly less. As the color is tied with in­tel­li­gence, blue foods like blue­ber­ries, plums and acai berries are high in an­tho­cyanins, which are great for mem­ory and con­cen­tra­tion. An­tho­cyanins also serve as an­tiox­i­dants that help main­tain cell health and pro­mote healthy ag­ing. Phy­tonu­tri­ent flavonoids are the rea­son these foods are blue and rich in nu­tri­tional value that keeps the blood ves­sels and heart healthy. Con­tain­ing an­tho­cyanins, pur­ple foods like egg­plants, pur­ple grapes, raisins, berries, figs and black olives en­sure ef­fi­cient blood flow and are good for eyes and kid­neys.


GROWTH & HAR­MONY Green foods are as­so­ci­ated with peace, na­ture, fresh­ness, fer­til­ity and feel­ings of safety and sta­bil­ity. See­ing green col­ors on your plate can in­spire heal­ing and feel­ings of pro­tec­tion. Chloro­phyll is what gives all green fruits and veg­eta­bles their color. Most green foods are high in isoth­io­cyanate and sul­foraphane which are great for liver health. Most green foods also con­tain lutein and in­doles, which help elim­i­nate car­cino­gens. Aside from the typ­i­cal high-fiber con­tent, most green foods are high in fo­late, which pro­motes the body’s abil­ity to build healthy cells, in­clud­ing blood-cell pro­duc­tion, which makes them es­sen­tial for re­ju­ve­nat­ing mus­cles and bones. The va­ri­ety of green food op­tions is quite ex­ten­sive, which al­lows you to in­cor­po­rate them in your ev­ery­day diet cre­atively. The list of op­tions in­cludes cab­bage, broc­coli, spinach, pars­ley, zuc­chini, cel­ery, let­tuce, kiwi, Brus­sels sprouts, olives, av­o­ca­dos, cu­cum­bers, green ap­ples, green pep­pers, green grapes and green peas.

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