Charka; the legendary Ayurvedic physician documented in his famous Samhita: "Ahara Sambhavam Vastu" i.e. Human body is stated to be the product of food. In the same line of concept, The Father of Modern Medicine; Hippocrates had stated "Let your food be your medicine and let your medicine be your food." And Lord Buddha after his enlightment, enlighted his disciples: "We are as we Eat". These famous Statements by legends have remained as an Idiom within the technological parameters masking the general understanding of diet as a calculation of calories.
It is only in this decade that researchers all around the world are unanimously joining their heads together and giving us interesting facts about the FOOD we eat and Why Dietary knowledge is so important to us? And that our Ancestral words were not just statements but are guidelines to emphasis our knowledge towards understanding the food we eat and how it determines our State of a healthy or a diseased body?
A diet rich in fruits and vegetables reduces the risk of many types of cancer and other chronic diseases.
Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That's because deeply colored fruits and vegetables provide the widest range of vitamins, minerals, fiber, and phytochemicals our body needs to maintain a good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.
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It's all about color blue/ purple, green, white, yellow/ orange red - and the power of colorful fruits and vegetables to promote good health. So when you're grocery shopping, planning your meals or dining out, think color.
Plant Products which we term as Veggies have 5 basic Categories that are essential for a healthy body.
- Vitamins and Minerals.
- Carbohydrates, Proteins and Fats
- Phytochemicals
- Antioxidants
- Natural Fibers
We will find how a specific color to a group of vegetable and fruits contain a specific essential element which is an integral part to maintain a good health. The 7 Categories in Color of our plant products are: Blue, Purple, Yellow, Orange, Green, White, and Red.
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Boost the level of BLUE in your low-fat diet to help maintain :
- Urinary tract health
- Improved memory function
- Healthy aging
- A lower risk of esophagus cancers, colon cancer.
- Reduces risk from stroke and heart diseases
Beat the Effects of Aging with Blue fruits and vegetables which contains varying amounts of health-promoting phytochemicals such as Anthocyanins, Phenolics, Magnesium, isoflavones, flavinols, Catechins, Ellagic acid currently being studied for their antioxidant and anti-aging benefits. Get blue every day with foods such as :
Fruits : Blueberries, Elderberries, Plums, Raisins.
Vegetables : No blue color vegetables present in nature.
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PURPLE color in your diet contains almost all the essentials of that from blue colored food such as Anthocyanins, Phenolics, Magnesium, isoflavones, flavinols.
Fruits : Blackberries, Dried plums, Purple figs, Purple grapes, Raisins. Locally available purple fruit is Jammu.
Vegetables : Purple Asparagus, Purple cabbage, Eggplant (Brinjal)
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Add GREEN to your low-fat diet to maintain:
- A lower risk of colon cancer and some types of skin cancers
- Vision health
- Strong bones and teeth
- Healthy cardiovascular system
Go Green Go Healthy as Green fruits and vegetables contain varying amounts of potent phytochemicals such as yellow Lutein, xanthophylls, Indoles Vit.A, Vit.B6, Vit.B12, Vit.C, Vit.E, Calcium, Selenium, folic acid (Vit.B9), Vit.K, Iron, Potassium, Fibers which interest researchers for its tremendous potential health-promoting benefits.
Fruits : Blueberries, Elderberries, Plums, Raisins.
Vegetables : No blue color vegetables present in nature.
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Working WHITE into your low-fat diet helps maintain :
- Heart health by reducing blood pressure.
- Cholesterol levels that are already healthy
- Health of bones, cartilages and ligaments.
- A lower risk of cancers
White for Wellness since white, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include Allicin, found in the onion family. Other nutrient is Calcium, Iron, Potassium, some Vit.B and Vit.C. Get all the health benefits of white by including foods such as :
Fruits : Bananas, Brown pears, Dates, White nectarines, White peaches; locally available are Pani Singadha, Sitaphal (custard apple), Guava, White Batape, Alu Bukar, Lichi, Coconut, Taala, Sapata.
Vegetables : Cauliflower, Garlic, Ginger, Mushrooms, Onions, Potatoes, White Corn; Locally available are Lauki, unripe papaya, Kandamula, Jonhi, Chachinda.
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Make YELLOW a part of your low-fat diet to help maintain :
- Heart health
- Vision health
- A healthy immune system
- A lower risk of cancers
Powerful Antioxidants; Yellow fruits and vegetables contain varying amounts of antioxidants such as Vit.C, Vit.A, Vit.E, alpha-carotenoids, beta- carotenoids, Zeaxanthin, Zinc, Fibers and bioflavonoid, two classes of phytochemicals that scientists are studying for their health-promoting potential specially as study have confirmed that a diet rich in carotenoids rich vegetables were 43% less likely to develop age related macular degeneration which leads to blindness. Every day, include orange and yellow fruits and vegetables like these :
Fruits : Apricots, Yellow figs, Grapefruit, Golden kiwifruit, Lemon, Mangoes, Oranges, Papayas, Peaches, Yellow pears, Pineapples, Yellow watermelon. Some locally available fruits are: Mausumbi, Bel, Jackfruit, Karamanga.
Vegetables : Yellow beets, Yellow peppers, Yellow potatoes, Pumpkin, Yellow tomatoes.
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ORANGE color in our diet provides us with almost all the nutrients as that of yellow color i.e. Vit.C, Vit.A, Vit.E, alpha-carotenoids, beta- carotenoids, Zeaxanthin, Zinc, Fibers, bioflavonoid and most importantly Potassium.
- Vision
- Immunity system
- Skin
- Prevents birth defects
Fruits : Apricots, Golden kiwifruit, Lemon, Mangoes, Oranges, Papayas, Peaches, Pineapple, Ripe Jackfruit (Panasa).
Vegetables : Carrots, Pumpkin, Sweet corn, Sweet potatoes.
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Be sure to include RED in your low-fat diet to help maintain :
- Heart health
- Memory function
- A lower risk from prostate, breast cancer, esophageal cancer
- Urinary tract health
Red-hot group of vegetables and fruits are being studied for their health-promoting properties include Lycopene, Magnesium, Selenium, Ellagic acid, Quercetin and Anthocyanins. Get your reds every day by eating fruits and vegetables such as :
Fruits : Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red Pears, Pomegranates (anar), Raspberries, Strawberries, Watermelon, Some locally available fruits are Ripe Ber (koli), Ripe Papaya, Khajura.
Vegetables : Beets, Red peppers, Radishes, Red onions, Red potatoes, Rhubarb, Tomatoes.
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Tips to Preserve Maximum Nutrients from fresh fruits and Vegetables :
Limit (Prevent) peeling to preserve fiber content.
Steam, broil, microwave or cook in small amount of water.
Avoid boiling. Prolonged exposure to water and heat can break down chemicals unstable to high temperatures.
Avoid deep frying food processing and cooking.
Serve foods promptly. The longer they stand, the more nutrients are lost.
Eat fresh fruits and vegetables. Avoid Cold Storage food.
Start your own KITCHEN Garden to puck your daily needs to nourish your body.
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For more Information's and Guideline to Follow a Healthy Life, Please contact us :
Dr. Anita Misra, dr.anita@naturenatural.com
(Nature Natural, A-41, Ashok Nagar)
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