{"id":125383,"date":"2016-06-17T13:58:14","date_gmt":"2016-06-17T11:58:14","guid":{"rendered":"http:\/\/germistoncitynews.co.za\/125383\/eat-a-rainbow\/"},"modified":"2016-06-17T13:58:14","modified_gmt":"2016-06-17T11:58:14","slug":"eat-a-rainbow","status":"publish","type":"post","link":"https:\/\/develop.citizen.co.za\/germiston-city-news\/lifestyle-news\/entertainment-news\/2016\/06\/17\/eat-a-rainbow\/","title":{"rendered":"Eat a rainbow"},"content":{"rendered":"

Fruit and vegetables fall into five different colour categories: red<\/span>, purple\/blue<\/span>, orange\/yellow<\/span>, green<\/span> and white\/brown<\/span>.<\/p>\n

Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and some of their health properties.<\/p>

<\/div>\n

\"240_F_87291336_pA3OhMbDBsEapb9d3L125DV7ENecyzSe\"<\/a><\/p>\n

RED<\/span>
\n Red fruits and vegetables are coloured by a natural plant pigment called lycopene<\/a><\/span>. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our hearts healthy.<\/span><\/p>

<\/div>\n

PURPLE\u00a0\/BLUE<\/span>
\n The plant pigment anthocyanin<\/a><\/span> is what gives blue\/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.<\/span><\/p>\n

ORANGE\/YELLOW<\/span>
\n Carotenoids<\/a><\/span> give this group their vibrant colour. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.<\/span><\/p>\n

GREEN<\/span>
\n Green vegetables contain a range of phytochemicals including carotenoids, indoles<\/a><\/span> and saponins<\/a><\/span>, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of<\/span> folate<\/a><\/span>.<\/span><\/p>\n

BROWN\/WHITE<\/span>
\n White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin<\/a><\/span> (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.<\/span><\/p>\n

Red<\/span><\/h3>\n

tomatoes, red bell peppers, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon, red apples, chillies<\/p>\n

Purple \/ Blue<\/span><\/h3>\n

beetroot, red cabbage, brinjal, blackberries, purple grapes, plums<\/p>\n

Orange \/ Yellow<\/span><\/h3>\n

carrots, spanspek, lemons, pumpkin, butternut, pineapple, mango, corn, oranges, naartjies, squash, peaches, nectarines, apricots<\/p>\n

Green<\/span><\/h3>\n

spinach, asparagus, avocado, broccoli, peas, green beans, green apples, limes, kiwifruit, lettuce, cabbage, celery, green bell peppers<\/p>\n

Brown \/ White<\/span><\/h3>\n

cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, sweet potatoes, dates, onions, ginger, parsnips, turnips<\/p>\n

 <\/p>\n

\n