Unlock the secret power of colourful foods

By Michelle Tchea

Nutrition is not a black and white issue, however, the secret to staying healthy can be as simple as remembering your ABCs . . . well ROYGBIV. This rainbow mnemonic is an easy way to meet all the nutritional recommendations set by Health Canada. According to Canada’s Food Guide, experts recommend eating between 7 to 10 servings of fruit and vegetables. Brighten up your shopping basket with colourful produce and switch to a healthy, delicious lifestyle.

Red
The benefits of eating tomatoes and other red fruits and vegetables have long been associated with a healthy lifestyle.

A town in Italy with a diet rich in tomato-based dishes and red wine has reported the greatest longevity rate. Coincidence or factual, research supports their red lifestyle, confirming the antioxidant lycopene found in cranberries and strawberries to be responsible for the proper functioning of the body. The benefits of lycopene prevent cancers as well as reduce the risk of heart disease by lowering LDL (a bad fat), and improving arterial health. The nutritional powers of the anti-oxidant is maximized with heat and moderate amounts of fat, so grilled tomatoes with olive oil and basil are guilt-free options for Sunday brunch.

Red Food: Strawberries (reduces inflammation and heart disease), Red Peppers (helps with asthma symptoms), Pomegranate, Pink Grapefruit (high levels of antioxidants) and Cranberries (prevents prostate cancer)

Recipes: Roasted red peppers with warm vinaigrette, cranberry granola bars, warm bruschetta toast.

Orange and Yellow
Orange vegetables have been known to fight most cancers. High levels of beta-carotenes make sweet potatoes and pumpkins brightly orange and are crucial to fighting diseases linked with age. These cartonoids act as antioxidants, sweeping up nasty radicals that cause cancer, while making active vitamin A in the body which keep bones, eyes and the immune system stable. All orange vegetables and fruit have high levels of vitamin C, which reduces blood pressure.

Orange Food: Sweet potatoes (lots of fibre), yellow pepper (loaded with vitamin C), corn (full of energy), bananas (potassium helps with strong bones), pumpkin (magnesium and folate make this a must eat vegetable).

Recipes: Carrot and Parsnip Bake with Rosemary and Garlic, Cantaloupe and Cabbage Asian Slaw.

Green
The key to eating green is to eat dark. Intensely coloured green vegetables have a greater nutritional value. So while lettuce is a healthy lunch option, opt for deeper coloured greens such as kale and broccoli to maximize your nutrient intake. Loaded with phytochemicals, dark leafy greens, such as spinach, remove cancer-causing toxins and boost your intake of other minerals such as calcium. The highest levels of vitamin K, folic acid, and potassium are found in green vegetables which prevent blood clots, birth defects, and blood pressure.

Green Food: Brussels sprouts (cancer fighting properties), asparagus (promotes healthy bacteria in the large intestine), zucchini (omega 3 and copper), avocado (good fats lower cholesterol)

Recipes: Bacon brussels sprouts with paprika, grilled asparagus quiche, zucchini and cheese scones.

Purple & Blue
For our sweet tooths, there is a reasonable excuse to indulge in an extra piece of blueberry pie for dessert. Purple fruits and vegetables are packed full of powerful cancer fighting antioxidants and nutritious vitamins. Antioxidants known as flavanoids are found in blackberries, blueberries, and beetroots, making them the most natural cancer-fighting ingredient in your pantry. Known to fight disease and prevent memory loss, recent research confirms a handful of blueberries in your fruit salad can lower your risk of heart failure. Anthocyanins are responsible for the intense colour found in eggplant and beetroot, which should be incorporated into your seven servings a day to stop clots and reduce blood pressure.

Blue Food: Eggplant, prunes (aids digestion, full of fibre), plums (helps absorb Iron), beetroot (vitamin C).

Recipes: Oven baked eggplant with horseradish cream; French provincial prune flan.

Black
Black is always in: dark chocolate with at least 75 per cent cocoa can be moderately incorporated into a healthy diet to reward you for all your colourful hard work and new lifestyle.

Michelle Tchea is self-confessed food tragic and a physical chemist with an appetite for trends on science and health matters. The recipes highlighted here are in her book Building a Perfect Meal.

May/June 2012

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