Color Me Healthy: Green

Those of us who include fruits and vegetables as part of a healthy diet are likely to have reduced risk of type 2 diabetes, heart disease, stroke, high blood pressure and certain cancers. Counting Your Colors Take a look at your food journal and circle all of the colorful foods that you eat. Group them into the following hues: Make a note of how many servings that you had of each fruit and vegetable.

Raisin Your Nutrition

The chart below will help you estimate. Based on your calculations, which colors do you include the most?

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Which ones are you missing? Another way to look at it is that half of our plate should be fruits and veggies. So what does this mean in terms of our health? Scientists have also reported that carotenoid-rich foods can help reduce risk of certain cancers and heart disease. Lycopene is the predominant pigment in red fruits and veggies and is associated with a reduced risk of certain cancers and heart disease.

Tomato-based products have the highest concentration of lycopene. Interestingly, cooked tomato sauce has greater health benefits compared with the uncooked version because the heating process allows all carotenoids—including lycopene—to be more easily absorbed.

The natural plant pigment chlorophyll gives green fruits and vegetables their color. Green vegetables are excellent sources of carotenoids.

Color Me Healthy — Eating for a Rainbow of Benefits

Spinach and other dark leafy greens, green peppers, peas, cucumber and celery all contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration.

These compounds are associated with reduced risk of cancer, stroke, and heart disease.

Colour Me Healthy

A group of phytonutrients called flavonoids are mostly colorless. For instance, it was used by ancient Greeks and Indians to cure female hormonal issues. In addition to this, Traditional Chinese Medicine TCM attributes the abilities to tackle thirst, blood spillage and diarrhoea to the fruit. Beyond the curative functions, it was a sign of prosperity to ancient Egyptians and a natural aphrodisiac according to modern medicinal studies. If you wish to strengthen your bones and muscles, prevent artery blockage and heart diseases, or repair DNA damage, pomegranate is the food you should get a hold of.

As brilliant the fruit is on paper, it should be eaten with consideration of personal body condition, just like any other produce. Those with constipation and a bad digestive system need to watch their intake or avoid it altogether.

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While purple foods are all the rage, TCM specialists and nutritionists recommend an ideal diet with foods of all hues. Enrich you the colour palette of your kitchen with the ingredients below: Green Organ it controls in TCM: Liver Nutrients commonly found: Vitamin C, folate, dietary fibre Health benefits: Leafy greens, bamboo shoot, green pepper, celery, cucumber, sponge gourd, green bean, mung bean, green papaya, fig, kiwi fruit.

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Red Organ it controls in TCM: Heart Nutrients commonly found: Vitamin A, carotene, lycopene, iron, protein Health benefits: Prevent anemia from iron deficiency , remove free radical, flu, anti-inflammation, strengthen lymphatic system Foods: Beef, pork, lamb, animal liver, red bell pepper, red bean, carrot, tomato, hawthorn, red apple, watermelon, grape, strawberry, cherry. Yellow Organ it controls in TCM: Spleen Nutrients commonly found: Egg yolk, grains, lotus seed, soy bean, corn, sweet potato, pumpkin, papaya, yellow bell pepper, bean sprout, burdock, Asian pear, banana, starfruit, citrus.

White Organ it controls in TCM: Lung Nutrients commonly found: Protein, calcium, carbohydrate Health benefits: Improve respiratory system, improve bone structure, repair cells, prevent fatty liver disease and hyperlipidemia Foods: Ginseng, chuan bei mu, chicken, fish, nuts, white grains, Chinese yam, lily, ginger, potato, white cauliflower, turnip, winter melon, onion, white wood ear fungus, coconut, golden needle mushroom, milk, tofu, yoghurt.

Black Organ it controls in TCM: Kidney Nutrients commonly found: Anthocyanin, iron, calcium, selenium, zinc Health benefits: Improve blood circulation, prevent atherosclerosis and ischemic heart disease, prevent hair loss and whitening, anti-aging, remove free radical, improve reproductive and excretory system Foods: Black sesame, black bean, eggplant, black date, silkie, fat choy, konbu, shiitake mushroom, black wood ear fungus, chestnut, black grape, dried black plum.

Written by Michelin Guide Digital-Singapore. Get spirited away at these restaurants which boast of a gory past life.