Eat your Colours

I say this to you guys time and time again and I can't stress it enough, eating your colours is crucial for your body's well being. When you look at a plate of fried food, you see brown and unless that brown is coming from beans, chances are that your plate is devoid of any nutritional value. 

Every single vegetable and fruit has its own unique benefits to the body and the colours of the veggies / fruit are also indicative of their nutritional statistics. Basically, eating a plate of colourful food means eating a plate of vitamins, minerals, and antioxidants that are so important for our bodies. As a general rule of thumb, you should at least see 3 colours on your plate and that's not including that green parsley garnish either :p The more colours in your dinner the better off you'll be and that's a fact! 

Let's break down these colours and what they each contribute to your plate!

RED - Fruits like cherries, raspberries, and watermelon are great. Veggies would include bell peppers, tomatoes, and beets. On top of their shared nutrients / antioxidants, they also offer their own unique benefits so include a variety!

R E D

• Red fruits and veggies are known to carry lots of vitamins, but it's their colour and the antioxidants responsible for it that's so important. 
• LYCOPENE is a powerful antioxidant currently being tested for its anti cancer properties. 
• Other red fruit and veggie nutrients include vitamins A & C which are great for our skin and immune system.
• Red fruits and veggies include antioxidants and vitamins that help protect the prostate and breast tissue, lower blood pressure, aid in joint health, and fight free radicals in the body. 

When it comes to colours, fruits and veggies that are more vibrant and richly hued typically have more of these antioxidants. For example, the lycopene in a tomato is much more abundant after the tomato has been cooked which also evidently deepens the colour of the tomato. Something to remember!  

O R A N G E / Y E L L O W

• Let's start off with one of the most well known vitamins associated with these colours, Vitamin C. Vitamin C is so important for our immune systems because it helps to strengthen and fight free radicals. 
• Often rich in Vitamin A and Retinol, these fruits and veggies are great for fighting acne and wrinkles. They promote collagen production and healthy joints and Vitamin A is especially good for our eyes.
• Beta Carotene, the antioxidant found in these fruits and veggies, is currently being studied for its anti cancer properties as well.
• Other reported benefits include promoting an alkaline balance, lowering LDL cholesterol and blood pressure, and fighting off harmful free radicals.

Orange / Yellow fruits and veggies include oranges, mangos, carrots, lemons, butternut squash, yellow beets, and yellow beans.

Stuffed butternut squash is one of the easiest ways to get an abundance of veggies in one big, delicious package. Not only are you getting all that wonderful, nutrient rich squash, but you have an opportunity to stuff it with an assortment of vegetables! 
Also, oranges have a reputation for having exceptional amounts of Vitamin C but you can actually find more per serving in fruits / veggies like bell peppers, kale, papaya, and strawberries. Eating a variety is key!

Purple fruits and veggies include blueberries, blackberries, prunes, eggplant, purple potatoes, and purple carrots.

P U R P L E / B L U E

• Anthocyanin is the antioxidant responsible for the hue of these fruits and veggies.
• Anthocyanin is a powerful antioxidant that has many heart related benefits.
• Purple and blue produce also include a variety of other powerful antioxidants that promote healthy immune systems and fight free radicals.
• Other reported benefits include fighting inflammation, reducing tumour growth and anti cancer properties, and supporting a healthy digestive tract.

The richer the colour, the more concentration of antioxidants. Blueberries are particularly great because they contain an abundance of antioxidants and nutrients and don't cause blood sugar spikes. You can easily incorporate more blueberries into your diets by adding them to smoothies, topping your yogurt parfait with a handful, or including them in your salads!

G R E E N

• The type of green you're eating will also indicate the type of unique nutrients you get. Dark, leafy greens for example contain iron and folate which are great for your blood. 
• Green produce provides vitamins and minerals including chlorophyll, calcium, and Vitamins C & K.
• Many antioxidants found in green produce have anti cancer properties and promote liver health.
• Cruciferous green veggies including broccoli and brussel sprouts, have unique antioxidants that also have anti cancer properties. 
• Other reported benefits include supported retinal and vision, fighting of free radicals, and supported immune system.

There are plenty of green options including spinach, kale, bok choy, cucumbers, and cabbage. Fruits include green grapes, limes, and green apples.

Eating a variety of greens is easy when you consider your options. A salad is a great way to get leafy greens and other veggies all in one package. Try swapping out your iceberg for a darker, leafy green if possible and don't forget a squeeze of lime over your dinner!

Even white vegetables have their own unique flavonoids and antioxidants. That's why it's so important to include a VARIETY of delicious produce in your diet!

Keep your plates full of colour and your body will be all the better for it!

HAPPY VEG

www.google.ca/imgres?imgurl=http://www.botanical-online.com/fotos/alimentos/properties_color_in_food.jpg&imgrefurl=http://www.botanical-online.com/english/importanceofcolorinfood.htm&h=779&w=583&tbnid=jnkMyB1tJ-e5OM:&tbnh=160&tbnw=119&usg=__Ud0ltxVVxTAQb4le6z54UGaB5p8=&vet=10ahUKEwjDmYS4_KfXAhXI1IMKHfa_DQkQ9QEILDAA..i&docid=Fb1h6O1YGYSBiM&sa=X&ved=0ahUKEwjDmYS4_KfXAhXI1IMKHfa_DQkQ9QEILDAA#h=779&imgdii=AnAuRFIJgGn_VM:&tbnh=160&tbnw=119&vet=10ahUKEwjDmYS4_KfXAhXI1IMKHfa_DQkQ9QEILDAA..i&w=583

​www.disabled-world.com/artman/publish/fruits-vegetables.shtml

www.color-meanings.com/fruit-and-vegetable-colors-meaning-and-benefits/

​http://abcnews.go.com/Health/Wellness/12-foods-vitamin-oranges/story?id=20729780#7