Home&LifestyleSpring2016

Eat the colours of a everyday Brightly coloured fruits and vegetables are rich in a wide variety of antioxidants that have a host of health benefits. The body produces its own antioxidants, but some people can become deficient. Eat these foods every day to ensure that you are getting everything you need for optimum health and wellbeing.

Red & Pink

Yellow & Orange

The main antioxidants found in orange fruits and vegetables are carotenoids which are also found in leafy green vegetables; these are a precursor to vitamin A, which is essential for healthy skin, eyes and mucous membranes which line the urinary, digestive and respiratory tracts. Diets rich in beta-carotene which gives this food their orange colour have been linked with a reduced risk of certain cancers and heart disease and play a role in immunity, bone health and age-related dementia.

Almost all red fruit and vegetables contain lycopene, which reduces the risk of prostate cancer, and promotes colon health. Berries are rich in ellagic acid, which supports the immune system, and have antiviral and antibacterial

qualities; so they also contain anthocyanins, which can help slow down the degenerative processes of ageing, providing protection against a number of cancers and cardiovascular disease, as well as showing antiviral and antibacterial properties.

White

Green

The flavanoids found in red grapes known as resveratrol promote a healthy heart and circulatory system, while blueberries and Purple & Blue

Lutein, found in all dark green plant foods as well as yellow and orange fruits and vegetables, is important for healthy vision, and helps to prevent degeneration of the eyes, as well as the development of cataracts. Dark, leafy green vegetables are rich in carotenoids as well as zeaxanthin which may help to reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke. They also contain quercetin which can act as an anti-inflammatory.

Onions and garlic contain protective phytonutrients (plant nutrients) that can reduce the risk of cancer; these include quercetin and allicin, which are known to kill harmful bacteria and protect the capillaries. Mushrooms are high in antioxidant polyphenols, which are known to reduce the risk of heart disease, while cauliflower contains compounds such as glucosinolates and thiocyanates that can protect against heart disease, cancer, digestive disorders and obesity. Oats and flaxseed contain lignin, which is known to lower cholesterol, prevent kidney disease and balance hormones during menopause, while nuts

blackberries contain ellagic acid and catechins, which can help to prevent cancer. Rich in anthocyanins, purple and blue foods can also reduce the risk of cancer, improve the health of your urinary tract and encourage healthy memory and ageing. Blueberries, in particular, have been proven to reduce mental health decline including Alzheimer’s and protect against inflammation.

and seeds contain anti-inflammatory compounds.

& Lifestyle Magazine | Spring 2016 15

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