INTRODUCTION: Do you know that, knowing the health benefits of coloured fruits and vegetables can help you make the right choice of fruits and vegetables whenever you want to make a purchase? In view of this, This post is focused on bringing to bare, the importance of colour in different fruits and vegetables, it's components and health benefits. It is basically creating awareness as to the composition of different colours of fruits and vegetables and why we should make considerations when purchasing and consuming.
Generally, fruits and vegetables fall into five different colour categories, namely:
(1) Red
(2) Purple /Blue
(3) Orange/Yellow
(4) Green
(5) White/Brown
Each colour has its own set of unique disease fighting chemicals called PHYTOCHEMICALS. It is this phytochemicals that gives fruits and vegetables their vibrant colour and also health properties
(1) RED COLOURED FRUITS AND VEGETABLES:
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| Watermelon |
(a) Reduce the risk of cancer
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| Red chilli |
(b) Protect against heart disease; that is keeping the heart healthy.
Other examples are: Red apples as can be seen above, cherries, red grapes, red kidney beans and so on.
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| tomatoes |
(2) PURPLE/BLUE COLOURED FRUITS AND VEGETABLES:
The fruits and vegetables bearing this colour has the plant pigment called ANTHOCYANIN -anthocyanin has antioxidant properties that:
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| Egg plant |
(a) Protects cells from damage
(b) Reduce the risk of cancer
(c) Reduce the risk of stroke and other heart related diseases. Examples are beetroot, purple plum, purple or blue cabbage.
(3) ORANGE /YELLOW COLOURED FRUITS AND VEGETABLES:
This group of fruits and vegetables has the plant pigment called CAROTENOIDS; carotenoids gives this group their vibrant colour. The most popular carotenoids is the BETA-CAROTENE which is found in carrots, apricots, sweet potatoes, pumpkins, mangoes, Nigerian bush apple, Nigerian bush plum, paw paw and so many others.
The Beta-carotene is converted into vitamin A, which maintains (a) healthy mucous membranes
(b) healthy eyes
LUTEIN: This is another carotenoid, found in yellow and orange coloured fruits and vegetables. It is stored in the eye.
Antioxidant LUTEIN, helps: (a) Prevent cataracts and
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| Oranges |
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| Carrots |
Antioxidant LUTEIN, helps: (a) Prevent cataracts and
(b) Age related macular degeneration. It's is more in abundance in oranges, pineapples, lemons, corn, apricots, grapefruits etc.
Orange/yellow coloured fruits and vegetables also contain another carotenoid called APLPHA- CAROTENE. This is equally converted to vitamin A by the body. Vitamin A as stated earlier, is important for: (a) Healthy skin
(b) Strong immune system
(c) Good vision and strong eye health.
Orange/yellow coloured fruits and vegetables is also rich in another powerful carotenoid called BETA-CRYPTOXANTHIN. This carotenoid has very strong antioxidant qualities which links:
(a) Cancer prevention
(b) Reduced risk of developing inflammatory
disorders such as Rheumatoid arthritis.
(4) GREEN COLOURED FRUITS AND VEGETABLES:
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| Green apples |
Green fruits and vegetables contain a range of phytochemicals, including CAROTENOIDS, INDOLES and SAPONINS. They all have anticancer properties. INDOLES help in preventing cancer. SAPONINS help lower cholesterol levels and reduce the risk of heart disease.
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| Garden egg leave |
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| Egg plant |
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| Okra |
Leafy green vegetables and fruits like broccoli, spinach, egg plant, celery, cucumber, avocados, Cabbage, lettuce, green apples, green grapes, green beans, green peas, Nigerian vegetables (ugu, waterleaf, ukazi, uha, okra, etc) are excellent sources of FOLATE.
(5) BROWN/WHITE COLOURED FRUITS AND VEGETABLES:
White and brown fruits and vegetables also have a range of health promoting phytochemicals such as ALLICIN. This is found in garlic. Allison is said to be: (a) Anti-blood coagulation
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| White egg plant |
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| ginger |
White and brown fruits and vegetables also have a range of health promoting phytochemicals such as ALLICIN. This is found in garlic. Allison is said to be: (a) Anti-blood coagulation
(b) Anti-hypertension
(c) Anti-cancer
(d) Antioxidant
(e) Anti-microbial effect.
GINGEROL: Gingerol and other antioxidants found in ginger are also anti-inflammatory, and can protect against Alzheimer disease and other brain disorders. Others are bananas, onions, potatoes, dates, cauliflower, tigernuts, etc. They all have anti-viral and anti-bacterial properties. They are also good sources of POTASSIUM, and as stated in previous posts, potassium in fruits and vegetables helps manage:
(a) high blood pressure
(2)and reduce the risk of stroke and other cardiovascular diseases.
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