THE NATURE'S FOOD FLARE

 THE NATURE'S FOOD FLARE

How to brighten up your plate and add color to your diet. Packing your plate full of color is a health-inspired trend that wants you to eat colourful fruit and vegetables.

Color affects our acceptance of food. Because the first impression of food is established by its appearance, which includes colour, shape, and aroma, it is claimed that we eat with our eyes. The initial appeal or rejection of food is influenced by its appearance. Each hue denotes a high concentration of a certain nutrient.

The nutritional value of fruits and vegetables can be inferred mostly from their colour. The presence of bioactive elements such as vitamins, minerals, antioxidants, and phytochemicals is what gives these foods their nutritional value.

Fruits and vegetables are a crucial component of the human diet since they are a substantial source of physiologically active substances and play a big role in the human diet, while having small caloric values compared to other natural dietary supplements.

“Eat the rainbow” is the mantra, and all you need to do is add more colourful foods to your meals. Let's now examine what your food's colour can tell you about its nutritional content.

RED FOODS

Lycopene and ellagic acid are two antioxidants found in foods rich in red color. Antioxidants work to shield the cells in your body from the free radicals that can cause heart disease, diabetes, and even cancer.

Lycopene: Tomatoes, watermelon, pink grape fruit, guava, red bell peppers.

Ellagic acid: Strawberries, cranberries, pomegranate,cherries.

Anthocyanins: Raspberries, red cabbage, red onion, radishes, red potatoes.

Betalains: Beets, dragon fruit, amaranth, pear.

Let’s make sure how to color our plates RED:

· Color your plate red with omelette, adding red pepper and red onion.

· Add red cabbage, red onion, and beetroot to your sandwiches.

· Boost your nutrients by throwing a handful of tomatoes and red peppers in to your salads.

· Raspberries and strawberries can be combined into a berry smoothie.

· Using tomato purée or diced tomatoes for cooking

· For dinner, consume a bowl of tomato soup.

YELLOW & ORANGE FOODS

Orange- and yellow-colored foods are particularly high in beta-carotene, a strong antioxidant which gets converted into vitamin A in our bodies. This is essential for maintaining vision and protecting against vision loss.

The potassium in a portion of one of these orange vegetables, like sweet potatoes, also helps lower blood pressure. Vitamin C strengthens the immune system and is beneficial to the skin and heart. They also provide fiber, which helps in weight management.

Beta-carotene: Carrots, pumpkins, and sweet potatoes.

Lutein & zeaxanthin: corn, orange or yellow peppers, papaya.

Hesperidin: Lemons and Oranges.

Let’s make sure how to color our plates YELLOW AND ORANGE:

·Lemons add a tangy note to savoury dishes and salads.

·Sandwich fillings can include sweet corn and potatoes.

·Fruit salads can be made with segments of orange, mango and pineapple.

· You can add grated carrot, yellow, and orange peppers to salads.

GREEN FOODS:

Isothiocyanate, lutein, zeaxanthin, and isoflavones are abundant in green fruits and vegetables. They promote healthy cell, lung, and eye function as well as arterial function. They include vitamin K, which is important for the durability of our blood and bones.

They are rich in folate and antioxidants. The risk of obesity, heart disease, and high blood pressure is thought to be reduced by eating a diet high in leafy greens.

Chlorophyll: parsley, celery, spinach. 

Iso thiocyanates: broccoli, Brussels, sprouts.

Iso flavones: green peas, soy beans, green lentils,asparagus.

Kiwi contains lutein and zeaxanthin.

Vit C: Avocado, Lettuce, Spinach, Green Peppers, Amla.

Let’s make sure how to color our plates GREEN:

·It's simple to sneak chopped spinach and other greens into sauces, soups, and other dishes.

·Honeydew melon and kiwi are delicious complements to pancakes, french toast, yoghurt, and cereal.

·Avocado can be used as a quick salad dressing, a trendy toast topping, or a dip.

·When grilled, vegetables like asparagus, cabbage, and even lettuce taste good.

·Your favourite green herbs and vegetables can be added to omelettes, scrambles, or frittatas to suit your tastes.

BLUE & PURPLE FOODS

Anthocyanins and resveratrol, which are abundant in blue and purple fruits and vegetables, have been intensively researched for their ability to fight cancer and slow the ageing process. Berries beneficial phytochemicals heal oxidative stress and inflammation-related damage.

The anthocyanins found in blueberries and red grapes may support healthy weight maintenance and a normal inflammatory response in addition to lowering the risk of heart disease, dementia, and type 2 diabetes.

Resveratrol is thought to have anti-cancer properties and may help reduce the risk of heart disease.

Anthocyanins: Blackberries, Egg plant, purple cabbage

Resveratrol: Purple grapes, Blueberries, Mulberries

Let’s make sure how to color our plates BLUE & PURPLE:

· Blueberries and blackberries can be added to smoothies.

· Purple cabbage can be used as a garnish in soups and salads.

· Breakfast cereals or oatmeal might benefit from adding a cup of raisins, a handful of blueberries or blackberries, or both.

·Include beetroot in sandwiches and salads.

Blog article by Sakshi Lahoti