Most of us are familiar with the effect of colors in advertisement or how they are used for traffic signaling. We might have a vague idea that color is used to influence us on a psychologically level.…you have never seen a banker in a red jacket, right? Because it would imply s/he’s not serious. That’s why we have the “red light district”!
As a holistic color consultant I know, that colors are affecting our lives on ALL levels, and this might be new to you, including our food. We need to color up our plates in order to be and stay healthy and I will tell you why:
It’s clear, fruits and vegetables are the source of colorful food. The colors are indicators for the different phytonutrients they content. They provide an incredible amount of some 25,000 different phytochemicals which can help prevent our most common diseases of aging including heart disease, diabetes and common forms of cancer. It’s in the pigments!
We can divide fruits and vegetables into five color groups: green, yellow/orange, red, blue/purple and white, each with a different set of beneficial phytonutrients.
Green fruits and vegetables contain varying amounts of phytonutrients, for example, the carotenoids lutein and zeaxanthin, both known to reduce the risk of cataracts and macular degeneration. They also content another family of phytochemicals called indoles which may reduce the risk of certain types of cancer, including breast cancer. Green foods like broccoli, kale, brussels sprouts, celery, bok choy, collard greens, watercress or okra are rich in cancer blocking chemicals like sulforaphane, isocyanate and indoles, which inhibit the action of carcinogens and are also important for maintaining strong bones.
Yellow/orange foods contain varying amounts of antioxidants such as Vitamin C and carotenoids, especially the cancer fighter alpha carotene along with beta carotene that protects the skin against free radical damage and promotes repair of damaged DNA. Yellow/orange food includes carrots, mangoes, cantaloupe, winter squash and sweet potatoes, as well as peaches, papaya and nectarines, which provide beta cryptothanxin that supports intracellular communication and may help prevent heart disease.
Red fruits and vegetables get their color from powerful antioxidants called anthocyanins. Scientists believe they delay cellular aging and help the heart by blocking the formation of blood clots. They contain also lycopene which reduces the risk of prostate cancer, heart and lung disease. Red foods include tomatoes, watermelon, pink grapefruit, red peppers, radicchio and even red wine is in this category! Red wine, consumed in moderation not more than one glass per day, increases HDL cholesterol and prevent blood clotting due to the resveratrol, found in grape skins and seeds. Flavonoids, on the other hand, exhibit antioxidant properties helping prevent blood clots and plaques formation in arteries. But alcohol drinking may increase also triglycerides (bad blood lipids) and result in weight gain due to its empty calories. So, if you’re not used to drinking wine, don’t start it. You get all the benefits just from staying with the pure fruits and veggies.
Blue/purple fruits and veggies like blue grapes, blueberries, beets, eggplant, red cabbage, plums and blackberries are loaded with powerful antioxidants called anthocyanins. They’re believed to delay cellular aging and may reduce the risk of heart disease.
White, tan and brown fruits and vegetables contain phytonutrients like allicin, which is found in garlic and the onion family. Allicin is known for its antitumor properties. They contain antioxidant flavonoids like quercetin and kaempferol. Quercetins may reduce inflammation associated with allergies, inhibit the growth certain cancers, and protect the lungs from the harmful effects of pollutants and cigarette smoke. Especially onions and citrus fruits are known to be full of kaempferol, a strong antioxidant that helps to prevent oxidative damage of our cells, lipids and DNA and can acts as a chemo-preventive agent, which means that it inhibits the formation of cancer cells.
That all sound really powerful, doesn’t it? The joy I feel just by looking at a plate loaded with this colorful fruits and vegetables is immense, not talking about their natural rich flavors!
When it comes to the consumption of these healthy goodies, there are a few things you should know. According to the “Dietary Guidelines for Americans” (and I guess that applies to the rest of the world as well) of 2005, the recommended daily consumption of fruit and vegetable is 4-13 servings. Of course, the closer you’re towards the 13 the better! One serving is considered: 1 cup (0.23l) chopped fresh vegetables, ½ cup (0.12l) cooked vegetables, ¾ cup (0.18l) of vegetable juice. For the fruits, one serving means 1 piece of middle sized fruit, 1 cup(0.23l) chopped fruit, ½ cup (0.12l) berries or ¾ cup of (0.18l) fruit juice. But because the fruits sugar content can imbalance your insulin levels, you should eat far more vegetables than fruits.
And last but not least, use organic produce so you don’t lose their most concentrated source of beneficial chemicals through peeling. Start experimenting a little bit in your kitchen and enjoy these colorful sensations and the way you’re taking care of yourself!
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