Color is everywhere you look. You will find it in yellow sunshine, vibrant green grass, and clear blue sky. Seeing these colors or wearing clothes of your favorite color makes us happy, soothing, and fascinating our lives. Surprisingly, including these colors with health benefits in your diet also plays an important role in keeping you healthy.
Looking at the rainbow, we feel enthusiastic as its colors are very attractive. Similarly, your food plate should also contain lots of colors with health benefits that not only make food look good but also keep you fit and active.
Including a minimum of three servings of vegetables and two servings of fruits per day of different colors gives you many health benefits and make your body fit and active.
Intake These Colors With Health Benefits In Your Diet
1. Red Color
Red is the warmest color. It blooms with love, so it’s associated with your heart. Red color fruits or vegetables contain lycopene, one of the strongest antioxidants. It reduces the risk of atherosclerosis in the body and also lowers different types of cancers.
- Vegetables – Tomatoes, red cabbage, red bell peppers
- Fruits – Watermelon, apples, cherries, pomegranate, cranberries
2. Yellow Or Orange Color
A sunshine color. Yellow or orange color inspires a feeling of happiness and uplifting effect on your mood. Yellow fruits and vegetables contain vitamin A and beta-carotene, protecting your healthy eyes, also boosting the immune system, and keeps your hair shiny. It can be used to overcome asthmatic problems.
- Vegetables – Carrots, pumpkin, sweet corn, yellow bell peppers
- Fruits – Apricots, oranges, grapefruit, peaches, mangoes, papaya, pineapple
3. Green Color
The green color is associated with nature. This color helps lower anxiety levels and balance your mind and body. Include these greens in the diet as they are full of chlorophyll, folate, and iron, fiber too. Microgreens give the right amount of B complex vitamins. They support arterial functions, lungs, and vision health and act as an antiseptic.
- Vegetables – Spinach, cabbages, mint, fenugreek leaves, lettuce, microgreens, broccoli, wheatgrass, cucumbers, zucchini, peas, green bell pepper
- Fruits – Kiwis, limes, avocados, green grapes, green apples
4. Blue And Purple Color
Blue and purple colors encourage relaxation and calmness. Having these color foods contain a type of antioxidants known as anthocyanin, act as an anti-inflammatory. It is also responsible for the color. So it is beneficial for treating problems like headaches, stress, great for urinary tract infections, and supports healthy digestion.
- Vegetables – Egg plants, purple cabbages
- Fruits – Blueberries, plums, grapes, prunes
5. White Color
White color is pure and creates an impression of cleanliness. Including white foods contains phytochemicals, selenium, high in dietary fiber, anti-inflammatory properties. These nutrients are good for heart health, immunity boost, bone health-related problems, and digestive tract health.
- Vegetables – Cauliflower, turnips, potatoes, onions, radish mushrooms
- Fruits – Pears, bananas
Besides these white food items, milk and its products like paneer, cheeses, and white sesame provide the goodness of calcium. Seeds like pumpkin or sunflower give you zinc and selenium.
6. Pink Color
The pink color is the sweet side of the red color. This color represents friendship, affection, and inner peace. It’s a natural highlighter to you, i.e., make your skin beautiful. These colored foods provide the richness of vitamin C, omega 3 fatty acids, and anti-cancer properties.
- Fruits – Beetroot, dragon fruit, strawberries, raspberries
7. Black Color
Black is a very powerful color; it makes one feel sophisticated and classy. Black foods are the new health foods to consider. If you haven’t added them in your diet, so it’s a time to do. These colorful foods are packed with antioxidants.
These beautiful black foods include black tea, black beans, black pepper, sesame seeds, maintaining the right hormonal balance. Black rice is lower in calories and high in fiber than white rice. It helps in constipation, diarrhea, etc. Studies have suggested that it prevents insulin resistance, often linked to the risk of developing diabetes and obesity.
8. Brown Color
It is the color of earth, wood, stone, healing, and warmer. The brown-colored foods are a pack of the powerful punch of ample nutrition. Including these foods give overall health benefits, i.e., lower downs cholesterol levels, good for the immune system, natural oil for the skin, and anti-inflammatory.
Walnuts and almonds are rich sources of vitamin E and omega 3 fatty acids. Whole grains like brown rice supplies plenty of fiber, B vitamins, and trace elements such as zinc, magnesium, and fiber. Dark chocolate containing cocoa with 70 to 80% provides healthy fat and flavonoids. Dark chocolate is good for your heart.
Now you are aware of these colors with health benefits, and it is time to include them in your diet. So, “May You Always Have Burst Of Colors On Your Plate And In Life Too.”