Add a dash of colour to your diet to stay healthyIf you thought that only green fruits and vegetables are required to keep you healthy, here is a list of coloured fruits and vegetables to help you change your mind.RedIt’s not just an apple that will keep the doctor away. Doctors say that dark pink and bright red fruits and vegetables should be eaten everyday. “They contain phytochemicals such as lycopene and anthocyanins which help fight diseases,” says Dr Sakshi Chawla, senior dietician, Fortis, Noida . Red fruit and vegetables also reduce the risk of several types of cancer, especially prostate. Strawberries, raspberries and beet contain anthocyanins, a group of phytochemicals that are powerful anti-oxidants and help control high-blood pressure and diabetes. Cherries have anti-inflammatory properties and are ten times stronger than an aspirin. If you consume a cup-full every day, you will be protected from headaches, arthritis and gout. Yellow and orangeDeep orange and bright yellow fruit and vegetables such as sweet potatoes, carrots and pumpkins contain beta carotene. “Citrus fruits such as oranges, lemons and grapefruits contain another group of phytochemicals called bioflavonoids,” says nutritionist Shikha Sharma. Beta carotene is a powerful anti-oxidant that reduces the risk of cancer and heart disease. It also boosts the immune system and fights cold and flu. Those who want to improve their eyesight should eat a lot of this colour. Bioflavonoids reduse the risk of cancer, strengthen bones and teeth, help heal wounds, keep skin healthy and lower the risk of a heart attack. Try mangoes, peaches, oranges, grapefruit, papaya, carrots and yellow pepper. Purple and bluePurple and blue fruit and vegetables contain anthocyanins and phenolics. These are anti-oxidants that help reduce the risk of cancer, heart disease and Alzheimer’s. “Blue and purple fruit and vegetables are also known to slow the ageing process,” says Chawla. Blueberries may prevent effects of ageing by improving cell communication in the nervous system. If you want to improve your memory, have these everyday. Take your pick from blackberries, blueberries, black grapes, eggplant, plums and raisins. WhiteWhite vegetables such as garlic and onion may have no colour, but they contain a phytochemical named allicin, which helps lower cholesterol and blood pressure and also fights infection. “The phytochemical found in onions is the one of the strongest and promotes good health,” says Sharma. It speeds recovery from colds, reduces the risk of heart attacks, and may even help prevent the spread of cancers, especially of the colon and stomach.
