Good nutrition starts with the preparation of food. Cooking plays an important part in one’s nutrition thus it must be done with care and passion. In addition, experts say that the more colorful the food, the more nutrients it contains. However, food plus color does not mean adding food coloring on the dish; it means combining vegetables or fruits that come in different colors.
A colorful dish does not only make the food attractive and presentable, it also means that you have made the right step towards good nutrition. It must be noted that taste isn’t enough, since many people mistake good cooking to “good” taste. Sometimes, a tendency to like certain foods because of their taste depends on the frequency or regular exposure to such foods. In this case, the taste buds have become used to certain tastes that new recipes may seem unpleasant. Each food plus color speaks of the nutritional components one can get from each fruit or vegetable.
Red
Lycopene or anthocyanins are found in red fruits and vegetables such as tomatoes, pink grapefruit, red grapes, strawberries and other fruits and vegetables. These natural pigments help reduce the risk of cancer and serve as antioxidants that prevent cell damage. These red fruits and vegetables can make a nutritious and colorful dish.
Orange/yellow
Carotenoids are the natural plant pigments in orange or yellow fruits and vegetables. Carotenoids can help decrease the risk of heart disease and cancer as well as improve the immune system. Beta-carotene which is found in pumpkin, carrots and sweet potatoes is changed into vitamin A that helps maintain healthy eyes and healthy mucous membranes. Citrus and oranges do not contain vitamin A but they contain vitamin C and folate or a B vitamin that helps decrease the danger of birth defects.
Green
Chlorophyll is the natural pigment found in green leafy vegetables like spinach and other green vegetables like green peppers, peas, cucumber and celery. Green vegetables contain lutein that keep the eyes healthy and reduce the risks of cataract, and macular degeneration due to aging. Indoles in cabbage, broccoli and cauliflower also help combatting cancer. Although most of these green foods are not great-tasting but taste isn’t enough, these are also outstanding sources of folate that helps reduce the risk of birth defects.
Blue/purple
Anthocyanins are found in blue and purple fruits such as blueberries, grapes and raisins. These function as potent antioxidants that reduce cell damage. These also aid in reducing the risk of heart disease, cancer, and stroke as well as in improving memory function and healthy aging.
White
The white foods may not be a colorful dish by themselves but a mixture of whites with red and green can make a very appealing presentation. The anthoxanthins in white fruits contain health-promoting chemicals such as allicin that may lower cholesterol and blood pressure and may aid in reducing the risk of heart disease and stomach cancer. Bananas and potatoes are also excellent sources of potassium which are essential for good bones and blood circulation.
Food plus color gives more benefits than merely appearances. If you think taste isn’t enough, you will be surprised to discover that these foods are great-tasting. So, the next time you think and start cooking, look at the colors of the vegetables and fruits you have prepared and be thankful that different colors do not only mean pleasant presentation but also good nutrition.