Eat by Colour

How to crack nature's secret nutritional code

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Colour is the key to good nutrition.  Yet what colour is an increasing number of people's diet ?  Beige. 

As a physician who has studied nutrition and cancer prevention for more than 20 years, I believe bland diets account for most common diseases, including heart disease, cancer and what I call diabesity - a  booming epidemic of obesity and diabetes.

 But here's a shocker: Eating fruits and vegetables everyday won't guarantee you are getting enough essential nutrients.  That's because two of the more popular vegetables for many people are iceberg lettuce and french fries, which are hardly nutrition all-stars.  A big clue: they lack colour.  Produce that comes in vivid hues contains an arsenal of disease-fighting chemicals called phytonutrients.

To get enough of these vital ingredients, just add a single serving ( a piece of fruit, cup of juice, one to two cups of vegetables ) from each of these seven colour families to your usual whole grains, protein and healthy flats. It couldn't be simpler. 

You will also increase your intake of vitamins, minerals and fibre.

 RED / PURPLE

These foods contain anthocyanins, powerful antioxidants that may cut your risk of heart disease and stroke by inhibiting clot formation.

• Blackberries 
• Blueberries
• Cherries
• Cranberries (or sauce )
• Eggplant
• Plum
• Prunes
• Purple or red grapes
• Raspberries
• Red apples
• Red cabbage
• Red pear
• Red pepper
• Red wine
• Strawberries

RED

Any tomato-based food - even salsa or tomato sauce - provides a hefty dose of lycopene, a cancer-fighting antioxidant. Also try:

• Guava
• Pink grapefruit
• Watermelon

ORANGE

The beta carotene in orange foods boosts eye and skin health and may decrease the risk of certain cancers.

• Acorn or winter squash
• Apricots
• Carrots
• Mango
• Pumpkin
• Rockmelon
• Sweet potato

ORANGE / YELLOW

These cousins to the orange family are rich in beta cryptoxanthin, an antioxidant that protects cells from damage.

• Nectarines
• Oranges
• Papaya
• Peaches
• Pineapple
• Tangerines
• Yellow grapefruit

YELLOW / GREEN

Further protection for your eyes: These foods contain lutein and zeaxanthin, which may help fight cataracts and macular degeneration.

• Avocado
• Collard. mustard or turnip greens
• Corn
• Cucumbers (with skin)
• Green beans
• Green peas
• Green or yellow pepper
• Honeydew melon
• Kiwi fruit
• Romaine or leaf lettuce 
• Spinach
• Zucchini (with skin )

GREEN

Green food pack natural chemicals called isothiocyanates, such as sulforaphane, and indoles. All of these chemicals stimulate production of cancer-fighting liver enzymes.

• Bok choy
• Broccoli or broccoli sprouts
• Brussels sprouts
• Cabbage
• Cauliflower
• Kale
• Swiss chard

WHITE /GREEN

Garlic and onions contain allicin, a tumour fighter. Mushrooms have other disease-battling chemicals. These veggies are rich in flavonoids, which protect against cell damage:

• Artichokes
• Asparagus
• Celery
• Chives
• Endive
• Leeks

Article by : David Heber, M.D.