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Spring 2016 15
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.
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.
The flavanoids found
in red grapes known
as resveratrol promote
a healthy heart and
circulatory system,
while blueberries and
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.
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.
Red & Pink
Green
Purple & Blue
Yellow & Orange
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
and seeds contain
anti-inflammatory
compounds.
White
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.