Eat the ‘rainbow’

EVERYONE knows that vegetables and fruits are great sources of vitamins, minerals and fibre besides being relatively low in calories.

To get the full benefit of the goodness of fruits and vegetables, make sure that you consume them in a variety of different colours. Each colour indicates the different nutrients they contain and many of them are also beneficial for heart health.

Red fruits and vegetables are naturally coloured by lycopene that reduces risks of several types of cancer, including prostate cancer, or anthocyanins that are powerful antioxidants that protect cells from damage. Antioxidants are linked to keeping our hearts healthy, too.

Tomatoes, watermelon and pink grapefruit are pigmented by lycopene

Strawberries, raspberries and red grapes are pigmented by anthocyanins

Other red roughages are red cabbage, cherries, red peppers and red apples

Orange and yellow fruits and vegetables are pigmented by carotenoids. Foods that are rich in carotenoid can help reduce risks of cancer, heart disease and improve immune system functions.

One study found that men with high cholesterol who ate plenty of carotenoidrich food had a 36% lower chance of a heart attack and death than their counterparts who shunned them.

Vegetables: Cantaloupe, carrots, yellow peppers, pumpkin, sweet corn and sweet potatoes.

Fruits: Grapefruit, mangoes, oranges, papayas, pears and pineapple.

Green is the most abundantly available type of fruits and vegetables. They are naturally coloured by the chlorophyll pigment.

The darker the green colour is, the higher the chlorophyll content. Some dark leafy greens contain lutein. In general, this chemical works with another chemical, zeaxanthin found in orange and yellow roughage, to reduce risks of muscular degeneration.

Vegetables: Asparagus, green beans, broccoli, celery, cucumber, green peppers, lettuce, peas, spinach and green onions.

Fruits: Green apples, avocados, honeydew melon and kiwi.

Blue and purple fruits and vegetables are the rarest coloured roughage. They are coloured by the natural plant pigment called anthocyanins, which are antioxidants that work against chances of cancer, stroke and heart diseases. Vegetables: Brinjal and purple cabbage. Fruits: Blueberries, plums, prunes and purple grapes.

According to the Mayo Clinic, it is best to choose fruits and vegetables that are fresh.

Alternatively, if you are choosing varieties that are seasonal, frozen ones are a good option.

Avoid fruits and vegetables that are canned in high sodium brine or syrup with high sugar content.