Eat by Color for Better Health
It was the perfect day for a beautiful salad! A salad is always the perfect opportunity to eat by color. Your health is determined by the foods you eat, and if you eat by color, you are ensuring a better health status. In fact, an easy way to get healthy or stay healthy is by eating different colored vegetables and fruits every day. This is because the colors of vegetables and fruits are the result of the make up of that particular vegetable or fruit; the colors represent the vitamins, minerals and phytonutrients contained in that vegetable or fruit. This is actually a very ancient way of eating, the Chinese culture thousands of years ago knew to eat a wide range of all the colors in order to be healthy.
Greens and a Little Deep Red/Purple
Baby field greens provide the basis for this varied color salad because there are a number of different field greens, just as the name implies. Some of the common greens in baby field blends are romaine, baby kale, baby spinach, baby arugula, curly endive, mustard greens, field lettuce or mizuna. Each is a different depth of green and supplies some variation in its phytonutrient content. The deeper the green the more nutrients the leaf provides. But overall, a mixture of the above greens will provide a good amount of Vitamins, A,B, C, E and K. And the phytonutrients are beta-carotene, calcium, magnesium,potassium, folate, chlorophyll and a large amount of lutein. Lutein is helpful in reducing cardiovascular disease and age related macular degeneration.
Often there is raddichio, a deep red-purple color, in the field greens as well. These deep red colors providing Vitamins B, C and K. A nice combination of minerals in raddicho are manganese, copper, zinc and iron. Raddichio has a lot of fiber which is great for the intestines. And the phyotnutrients in raddichio are quercitin, lycopene,ellagic acid, and inulin. In other words, raddichio is very good for you! You can eat raddichio on its own too and reap even more benefits. Another not oft fount phytonutrient in raddichio is lactucopricin which has a little sedative and analgesic effects. Including raddichio in your menu often is a great way to eat by color since the color of raddichio is unique and its phytonutrients are distinctive. Raddicio is helpful in digestion, at keeping blood sugar levels stable and is a great source of fiber.
Red Vegetables and Fruit
Chopped red bell pepper brightens any dish and gives your body a heaping dose of several powerful phytonutrients. The color red is known for supplying lycopene, a powerful anti-oxidant that helps neutralize free-radicals. Lycopene is more effective than the other carotenoids. Lycopene shows a protective mechanism against heart disease by binding with LDL cholesterol and preventing it from attaching to plaques in the arteries, which would narrow the arteries. Lycopene also suplies carotenoids, Vitamin A and Vitamin C, which are very good anti-oxidants. The color red in vegetables and fruits also gives you manganese.
Enhancing Your Digestion
Two more greens to include in a meal if you want to eat by color are fennel and avocado. Fennel has been known for centuries as a carminative, a plant that prevents gas and helps bloating. Avocado is also a carminative so this salad provides you with 2 plants that will help your digestion. Whether you want to eat a fennel bulb or steep the seeds into a tea, either helps with digestion.
Fresh fennel also provides a large dose of Vitamin C working as a strong anti-oxidant. Fennel is also known for having a strong anti-inflammatory effects in the body. Another great attribute is the fiber provided by fennel. Fennel can contribute to your daily requirement for fiber, which is important in keeping your intestines healthy as well as keeping blood glucose levels stable and helping to keep bad cholesterol down. And, as if that isn’t enough, fennel has shown anti-cancer abilities. A phytochemical in fennel called anethole inhibits tumor necrosis factor which is present in cancer cell proliferation. So many great benefits from fennel! and it tastes great!
Avocado along with helping with digestion is a very healthy source of fats. Fats are vital to the immune system and the endocrine system. Fats are also utilized to make up part of the cell membrane. Avocados have been shown to help keep cholesterol low. Avocados have recently been proven to help reduce the risk of Coronary Vascular Disease. There are numerous phytochemicals in avocados such as glycosylated abscisic acid, which is anti-inflammatory and has anti-diabetic properties: cytochrome P-450, which is helpful to the liver in metabolizing thousands of self-produced chemicals and externally derived chemicals, as well as helping to synthesize and breakdown hormones…and the list goes on. It s such an extensive list, trust me – include avocados in your diet regularly.
Phytonutrients Have Potentiating Effect on Other Phytonutrients
This salad is the perfect opportunity to eat by color to ensure you get a variety of nutrients. Think of it as a cross-training effect. The benefits from one of the ingredients has a potentiating effect on the other ingredients. One example of this is the effect of the avocado with the fennel. It has been shown that eating fennel with a healthy fat, strengthens its anti-inflammatory effects.
How to Easily Eat By Color
My Full Body 30 Day Vegan Cleanse is full of recipes guiding you through how to make all of your meals just this healthy and colorful.
Full Body 30 Day Vegan Cleanse takes you step-by-step through 30 days of every breakfast, lunch and dinner with different colors. There is no guess work and you will feel great!!
This book is not a medical manual. It is intended as a reference for a healthy lifestyle. The information is given to help you make informed choices about your health. This Cleanse is not meant as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, you are urged to seek competent medical help. If you are pregnant or nursing, it is recommended that you do NOT do this Cleanse. This is not the appropriate time to make radical changes to your body. These herbal formulas are NOT to be used by a pregnant woman. All recommendations are believed to be effective, but since the actual use of herbs by others is beyond the control of the author, no expressed or implied guarantee as to the effects of their use can be given nor liability taken. The publisher and author expressly disclaim all liability connected with goods/services/ products obtained with this Cleanse. Any use of the information in this book is at the reader's discretion.
Notice: If you have a corn allergy, do not take these herbs. (They are processed with corn starch.)
All rights reserved. The content on this website may not be reproduced in whole or in part, without written permission from the owner, except by a reviewer who may quote brief passages in a review; nor may any part of this website be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or other, without the written permission from the publisher. Cover photo: courtesy of William Short