Rainbow on my platter

Posted by Lachmi Deb Roy on Sat, Apr 23, 2011  
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During your growing up years you may have been reminded again and again at the dinning table to eat your greens. Emphasizing too much on the greens we forgot about the other colours which can be added to our plate and at the same time be beneficial for our health. The more of colours we see on our plate like red, green, yellows, pinks, the more health promoting properties we are getting from it.

Yellow and Green


It contains Lutein and Zeaxanthin. Natural pigment chlorophyll, which is high in vitamins (A, C and folate), minerals (iron) and fibre. Helps to fight cataract and muscular degeneration which can lead to blindness. It keeps the retina strong. Spinach, coriander leaves, fenugreek leaves, cucumbers with skin, green beans, green peas, avocado, yellow pepper, green pepper, zucchini, lettuce and pears.


Red, Blue and Purple


They contain Anthocyanins, which are powerful antioxidants. The benefit of these colours on your platter is that it protects your cell from damage, the risk of cancer, heart disease and stroke. Excellent sources of these colours are eggplant, plums both purple and red, purple grapes, cherries, berries, red apples, red cabbage, red pepper, red wine, red radish, strawberries, beetroot, pomegranate and figs.


Red and Pink

They contain Lycopene. They are known for their ability to fight prostrate cancer and heart disease. Tomatoes, water melon and grape fruit are excellent sources.



Natural plant pigments called carotenoids. The beta carotene gets converted to Vitamin A. The colour orange on your platter boosts eye and skin health and may decrease risk for certain cancers, heart disease and improves the functioning of the immune system. Carrots, mangoes, pumpkin, sweet potatoes, apricots and musk melons are excellent sources.



White coloured fruits and vegetables contain anthoxanthins, they contain health promoting chemicals called allicin and flavonoids. Allicin helps to lower cholesterol and blood pressure and may help reduce the risk of stomach cancer and heart disease, and flavonoids helps against cell damage. Potatoes and bananas are excellent sources of potassium. Mushrooms, garlic and onions have disease battling chemicals.


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