Check out this healthy dose of ‘rainbow’ diet.
Building a strong immunity system this time of year is important, especially because flu season is upon most of us. Take it from registered dietitian and senior clinical nutritionist at NYU Langone Health in New York, Samantha Heller. She said the immune system needs all nutrients, including vitamins, minerals, fats, carbohydrates, proteins and phytonutrients to function at full speed.
You can fulfil your bodily needs by packing your plate with a variety of colour. Fruits and vegetables are the most colourful food groups that contain many of our much needed vitamins and antioxidants. Increasing this perfect pair in your diet is a great step to boost immunity and overall health.
Orange, and Yellow
Vitamin C can be found in anything that is orange or yellow. Other nutrients include potassium, folic acid, and bromelaine. Oranges might be the most common fruit we eat for vitamin C, but you will get the same nutrients from orange bell peppers, sweet potatoes, cantaloupe, peaches, mangoes, and papaya. Bromelaine, an enzyme found in pineapple, can help indigestion and reduce swelling and infection.
If you don’t eat dairy, be sure to load up on deeply coloured greens to get enough of calcium. Cruciferous vegetables, like broccoli and brussels sprouts, are also high in vitamin A, while other green foods, like kiwi, green bell peppers, broccoli, and cabbage, are great sources of vitamin C. Most green foods have some mix of vitamins and nutrients so diversify your plate with a nice mix of herbs, fruits and vegetables.
Red, Purple and Blue
The different red, purple, and blue foods serve as antioxidants and are high in essential nutrients. Red bell peppers are an excellent source of vitamin A, which is necessary for eye and skin health. Cherries, figs, and tomatoes are high in potassium, a mineral that helps lower blood pressure. Another component of these foods, lycopene, keeps your heart healthy, and you can get this antioxidant from watermelon and tomatoes.
White and Brown
This earthy toned food group contains nutrients known to lower the level of bad cholesterol and reduce high blood pressure. A monochromatic dinner of white fish, roasted cauliflower, and white beans are high in vitamin C, and parsnips, a good source of vitamin C, folic acid, and fibre. Potatoes, bananas, and fennel are all high in potassium. And fennel is also packed with vitamin C and fibre.
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