Eating the Rainbow

The novel Corona Virus, COVID-19, is one of the most threatening pandemics ever in history. In absence of definite medicines and vaccines, maintenance of hygiene is not the only necessity but an improved immunity is paramount at this juncture. And, “eating the rainbow”, having fruits and vegetables from each colour, can prevent disease and boosts immunity with variety of vitamins, minerals, antioxidants and Phytochemicals, not only against Covid-19 but in every possible way. According to 2009 Phyto-nutrients report (based on data from National Health and Nutrition Examination Surveys) 8 out of every 10 people in US all short in virtually every colour category of Phyto nutrients. Each colour in fruits and vegetables is caused by specific Phytonutrients, with huge biological significance.

REASONS TO ADD COLOURS TO YOUR DIETWITH IMMUNE-BOOSTER RED, ALL WORRIES TO SHED

Red fruits and vegetables like Tomatoes, Red bell-peppers, strawberries, beets are loaded with lycopene and anthocyanins to reduce the risk of Cancer. According to the National Institutes of Health, around 85 percent of the lycopene in our diets is from fresh tomatoes and tomato products. Water melon is rich in citrulline which may work against mild to moderate erectile dysfunction. Red vegetables lower bad cholesterol and facilitate healthy skin growth. According to a recent study, beets, a red earthy vegetable may lower blood pressure, improve blood flow, and boost athletic endurance.

ORANGE – YELLOW, A HEALTHY FELLOW

Orange and yellow fruits and vegetables are rich in vitamin C (ascorbic acid), carotenoid including beta-carotene. These helps in promotion of healthy vision and cell growth, after getting modified to Vitamin A in human body. Citrus reduce the risk of Stroke and Hesperidin; a unique Phytonutrient increases the blood flow. Both the chemicals go hand in hand so as to keep the Cardiac system healthy. Oranges, carrots, pine-apples, lemon are source to abundant amount of Vitamin C. Orange coloured fruits supplies huge anti-oxidants and increases bone strength. The little yellow beads of corn all lined up on the cob also contain phytochemicals. These can stop carcinogens from infecting cells, and the phytochemicals can also help cells to halt and eliminate any cancerlike changes. The yellow kernels are high in fibres, which helps the body stave off any digestive problems or illnesses including constipation, haemorrhoids, and colorectal cancer.

GREEN LEAVES ON THE PLATE, IMMUNE SYSTEM IS UP-TO-DATE

Leafy vegetables, one of the core components of regular diet are rich in Lutein, isothiocyanates, isoflavones and Vitamin K, which is necessary for blood clotting and plays an important role in bone health. These are extremely essential for blood health also. Broccoli, spinach, asparagus boosts the immune system by detoxification while dark leafy greens, like Kale helps to improve the mood. They’re also one of the best sources of vitamin K, may reduce blood clots and promote healthy bones. Cruciferous vegetables are rich in folate, which are essential for pregnant women to prevent congenital disorders. Microgreens are immature greens, which have been popular since the 1980s. They’re flavourful and packed with nutrients like vitamins C, E and K.

DISEASE NEVER ARGUE, WITH PURPLE AND BLUE

Blue and purple fruits are rich in Phytonutrients including anthocyanin and resveratrol. Studies reveals that they have extensive anticancer and antiaging properties. The bioactive phytochemicals of berries work to repair damage from oxidative stress and inflammation. Research suggests that the beneficial plant compounds in elderberries may activate healthy immune cells that help fight off cold and flu viruses. Along with this, egg plant, red cabbage(purple), plums and figs provide enormous level of antioxidants that help defend cells against harm from unstable molecules called free radicals.

WHITE AND BROWN ON THE WAY, CANCER JUST FLEES AWAY

White and brown are may not be bright colours but they are healthy choice for Heart and Bones. Cauliflower, a white cruciferous, is the supplier of antiacancerous sulforaphane. Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes that play a role in the defence response of plants. The study found that sulforaphane effectively reduced fasting blood Sugar levels by 6.5% and improved haemoglobin A1c, a marker of long-term blood sugar control. These effects were particularly strong in participants who were obese with poor diabetes control. Garlic and onion allium family got its name from the powerful cancer fighting drugs, allicin. Along with allicin they also contain quercetin for the same purpose. Quercetin’s potential anti-inflammatory properties may provide allergy symptom relief. White button mushrooms are also found to inhibit aromatase activity and breast cancer cell proliferation. Banana and dry fruits are very healthy so as to boost up immune system.To conclude, there appears to be more reason to eat the spectrum of colours than to wear them. So, let’s paint the plates with colours.

REFERENCES

1. https://urbanremedy.com/what-does-it-mean-toeat-the-rainbow-and-whyshould-you-do-it/

2. https://foodrevolution.org/blog/eating-the-rainbowhealth-benefits/

3. http://www.eatingwell.com/article/275617/why-youshould-eat-the-rainbowwhen-it-comes-to-fruitsand-vegetables/

4. https://www.healthline.com/health/food-nutrition/yellow-vegetables