We all know fruit and vegetables are good for us, but what is not so widely known is that their colour is a great indication of their health benefits. The more colourful a vegetable, the higher they tend to be in special nutrients called phytonutrients ('phyto' meaning plant), which each possess different health benefits.
Orange and yellow fruit and vegetables, for example, contain carotenoids such as beta-carotene, which act as powerful antioxidants, protecting the body against ageing and chronic disease. Tomatoes and watermelon contain a special carotenoid called lycopene which can protect the body against cancer. Blueberries, blackberries, blackcurrants and red grapes on the other hand contain different antioxidants called anthocyanidins, which can be especially beneficial at protecting our eyes. Newly discovered 'Superfoods' include the goji berry, pomegranates and acai fruit, which are all packed with antioxidants - and very colourful.
Herbs and spices, too, contain beneficial nutrients such as curcumin, found in turmeric, which can fight inflammation and protect against cancer.
So - think colourful. A good piece of advice is to eat something green, yellow, orange, red and blue every day.
Why not try one of the following colourful recipes?
Pumpkin and carrot soup
As well as being a great source of antioxidants, this easily prepared soup contains garlic which is a great immune-boosting food.
Serves 2
250g (9oz) pumpkin, peeled and finely chopped
250g (9oz) carrot, scrubbed and finely chopped
100ml coconut milk
1 clove garlic, crushed
Black pepper
Boil the pumpkin and carrot in 350ml of water for 15 minutes or until soft. Puree in a blender with the garlic and pepper. Serve with a sprinkling of pumpkin seeds.
Fruity yoghurt fool
Equally suitable as a breakfast booster or for dessert, this contains plenty of beneficial anthocyanidins, zinc and essential fats from the seeds as well as beneficial bacteria from the yoghurt to help promote healthy digestion.
Serves 2
250g (9oz) natural live yoghurt
225g (8oz) berries (choose from blueberries, blackberries, strawberries, raspberries)
2 level tablespoons mixed pumpkin and sunflower seeds, preferably freshly ground in a coffee grinder
Put all ingredients into a blender and process.
Cathy Robinson BScDipNutMed Nutritional Therapy
crobi@nutrition.connectfree.co.uk
www.live-natural.co.uk
