EAT THE RAINBOW - WHY COLOUR REALLY MATTERS
What’s your favourite colour of the rainbow?
For many years, the world health organisation (WHO) have advocated that "eating the rainbow" can have positive benefits for your health and longevity.
And who doesn't want to live a longer, healthier life? I know I do!
So why should you eat vegetables?
Eating vegetables is recommended across the lifespan and intake of 400- 600 grams per day has been associated with reduced rates of some cancers.
Fruit and vegetables contain vitamins, minerals, fibre, phytochemicals and complex bioactive compounds that can have an impact on how your genes function and on your health.
Whilst research has known for a while that these phytonutrients, which protect plants from insects and predators in the wild, can have an impact on cellular physiology, inflammation, insulin sensitivity, the stress response.
The exciting news is that researchers now know that it goes even deeper and that these phytonutrients have the ability to act as cell signalling molecules and messengers that can impact the length of your telomeres, the caps on the end of your DNA that influence your health and how long you live.
Research over a 10-year period found that different coloured vegetables had the ability to influence different chronic diseases.
Here’s how the colours stack up for your health
Red Foods and Inflammation
Red-coloured foods tend to be high in certain phytonutrients that may offer antioxidant, anti-inflammatory, and immune-modulating activities such as ascorbic acid (vitamin C), lycopene, astaxanthin, fisetin, and the wider class of anthocyanins.
Chronic inflammation is associated with immune dysfunction, that results in a wide variety of chronic health conditions such as cancers, neurological abnormalities, cardiovascular diseases, diabetes, obesity, pulmonary diseases, immunological diseases, and other life-threatening conditions
Orange Foods and Reproductive Health
Orange-coloured plant foods share common properties with the red-coloured ones with respect to their antioxidant capacity.(e primary difference is the carotenoids associated with this colour class of foods, such as beta-carotene and beta-cryptoxanthin.
Carotenoid compounds are fat-soluble antioxidants, stored in subcutaneous fat and in adipose tissue.
It appears to be that specific carotenoids have the ability to influence hormones and reproductive health, most likely due to their antioxidant nature.
Antioxidants help to reduce and prevent oxidative stress which is associated with infertility for both men and women.
Yellow Foods and Digestion
These foods may contain a wide array of actives that benefit the gastrointestinal tract and digestion, including bioflavonoid constituents that may modify gastric microbial activity, such as H. pylori and the risk of gastric ulcers.
Various soluble, insoluble, and prebiotic fibres are used to impede the release of simple carbohydrates into the bloodstream, thereby lowering blood sugar levels.
Fibre also provides the raw material that gut microbes can use for energy production.
Green Foods and Cardiovascular Health
Green vegetables, especially cruciferous vegetables, are abundant in nutrients that may be beneficial for heart health, including vitamin K (phylloquinone), magnesium,
potassium, naturally occurring nitrates, and folates. Researchers discovered that daily consumption of green leafy vegetables could reduce cardiovascular risk by up to 15.8%.
Cruciferous vegetables specifically have been shown to be associated with cardiovascular health [159]. Cruciferous
vegetable intake was inversely associated with reduced cardiovascular mortality, atherosclerosis, and vascular disease deaths in older adult women.
Cruciferous vegetables are identified by their high concentration of organosulfur compounds such as isothiocyanates and glucosinolates.
Sulforaphane is an isothiocyanate with recent data indicating that its powerful effects in CVD are due to its antioxidant and anti-inflammatory properties along with its ability to prevent platelet aggregation and reduce blood clot formation.
Blue-Purple Foods and Cognition
Studies indicate that blue-purple foods are helpful for cognition and mood. Blueberries and grapes, both of which contain health-related phytonutrients, mainly polyphenols that possess the ability to have anti-inflammatory, antioxidant and cholesterol-lowering effects.
Polyphenol-rich foods assist with learning, memory, and mood.
Who doesn't love to add blueberries to their breakfast bowl or smoothie?
A great way to boost your mood and your health daily!
So why not add all the colours of the rainbow to your meals every day, so you can reap the long-term reward of living a longer, healthier and happier life?
Read the full research "A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”" HERE
