Madhavi Trivedi explains how the vivid colours of fruits and vegetables promise plenty of health benefits

Growing up, you may have been told to eat your greens, but what about the other colours? The more reds, greens, yellows, and blues you see on the plate, the more health promoting properties you are getting from it. Nutrition research shows that colourful vegetables and fruits are naturally cholesterol-free, low in fat and calories and high in essential vitamins, minerals, fibre, and phytochemicals (plant chemicals) that your body needs to promote health.

Let's examine the significance and importance of coloured foods

Red, Blue And Purple
What they contain: Anthocyanins, which are powerful antioxidants.
Benefits: Protect cells from damage and cut your risk of cancer, heart disease and stroke by inhibiting clot formation.
Some examples: Eggplant (brinjal), plums, purple or red grapes, cherries, blueberries, raspberries, red apples, red cabbage, red pepper, red wine, red radish, strawberries, beetroot, 'jamun', pomegranate, figs.

Yellow / Green
What they contain: Lutein and Zeaxanthin. Natural pigment chlorophyll, which is high in vitamins (A, C and folate), minerals (iron) and fibre.
Benefits: Helps fight cataract and muscular degeneration - an eye disorder common among the elderly, which can lead to blindness. Keeps the retina strong.
Some examples: Spinach, coriander leaves, fenugreek leaves, cucumbers (with skin), green beans, green peas, avocado, mustard or turnip greens, corn, green or yellow pepper, kiwi, lettuce, zucchini (with skin), pears.

Red and Pink
What they contain: Lycopene.
Benefits: Known for their ability to fight heart disease and prostate cancer.
Some examples: Tomatoes (especially cooked - even in sauces or ketchup), red and pink, grapefruit, watermelon, guava.

Orange
What they contain: Natural plant pigments called carotenoids. The beta carotene gets converted to Vitamin A.
Benefits: Boosts eye and skin health and may decrease risk for certain cancers, heart disease and improve the immune system function.
Some examples: Carrots, mango, pumpkin, sweet potato, apricots, musk melon.

Orange / Yellow
What they contain: Beta cryptoxanthin, Vitamin C and E (both powerful antioxidants) and B; Vitamin Folate.
Benefits: Protects cells from damage and prevents some birth defects and keeps the heart healthy.
Some examples: Pineapple is rich with vitamin C, manganese, and the natural enzyme, bromelain (aids in digestion and reduce bloating). Also, oranges, sweet lime, papaya, peaches, pineapple, tangerines, lemons, yellow peppers, sweet corn, yellow tomatoes, yellow apples, nectarines.

Greens
What they contain: Packed with natural chemicals called isothiocyanates, such as sulfroraphane, and indoles.
Benefits: Stimulate production of cancer-fighting liver enzymes.
Some examples: Cabbage, cauliflower, broccoli, brussels sprouts.

White / Green
What they contain: Coloured by the pigment called anthoxanthins, they contain health promoting chemical allicin; and flavonoids.
Benefits: Allicin helps lower cholesterol and blood pressure and may help reduce the risk of stomach cancer and heart disease, and flavonoids help against cell damage.
Some examples: Bananas and potatoes, which are a good source of mineral potassium, too. Mushrooms, which have other disease battling chemicals. Also, garlic, onions, potatoes, turnip, spring onions, celery, asparagus, ginger.

Sample The Spectrum Of Colours
Nutrition experts suggest we aim for at least five to nine servings of fruits and vegetables depending upon our age and gender. Eating a variety of coloured fruits and vegetables every day is a new way of meeting this goal.

Just add a single serving from the seven colour families to your usual whole grains, protein and healthy fats. It couldn't be simpler. Some simple dashes and splashes of colour can brush up your nutritional picture.

What's a serving size?
• 1/2 cup cut-up fresh, frozen or canned fruits (in 100 per cent juice) or vegetables
• 1 medium fruit
• 3/4 cup 100 per cent fruit/ vegetable juice
• 1 cup raw leafy greens
• 1/4 cup dried fruits