RAINBOW

I love the phrase “Eating a Rainbow” of fruits and vegetables which is a simple way of remembering to get as much color variety in your diet as possible. By getting a variety of different colored fruits and vegetables you are guaranteed a diverse amount of essential vitamins and minerals, here is just an overview of some…

RED fruits and vegetables:
Contain nutrients such as lycopene, ellagic acid, quercetin and hesperidin to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL, cholesterol levels, scavenge harmful free – radicals and support joint tissue in arthritis cases.

ORANGE and YELLOW:
Contain beta-carotene, Zeaxathin flavonoids, lycopene, potassium and vitamin C. These nutrients reduce age related macular degeneration and risk of prostate cancer. Lower LDL cholesterol and blood pressure, promote collagen formation and healthy joint, fight harmful free radicals, encourage alkaline balance and work with magnesium calcium to build healthy bones.

GREEN:
Green vegetables contain chlorophyll, fiber lutein, Zeaxanthin, calcium, folate, vitamin C and Beta – Carotene. The nutrients found in these vegetables reduce cancer risk, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free – radicals and boost immune system activity.

BLUE AND PURPLE:
Contain nutrients which include lutein, Zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth acts as an anticarcinogens in the digestive tract and limit the activity of cancer cells.

WHITE:
Contain nutrients such as Beta – glucons, EGCG, SDG and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B & T cells, reduce the risk of colon, Breast and prostate cancers and balance hormone levels reducing the risk of hormone related cancers.

I fully believe in eating the RAINBOW.

T for........

T for...... Tomatoes. Would like to share some 10 facts about one of my favourite Salad ingredients with you.

1. Tomatoes contain all four major carotenoids: alpha and beta - carotene, lutein and lycopene
2. In beta - carotene, tomatoes contain awesome amounts of lycopene thought to have the highest antioxidants activity of all the carotenoids.
3.  Tomatoes and broccoli have synergy that may help reduce risk of prostate cancer.
4. A diet rich in tomatoes based product may help reduce risk of pancreatic cancer according to study from University of Montreal.
5. Tomatoes contain all three high powered antioxidants:beta - carotene(which hasVitamin A activity in the body), vitamin E and vitamin C
6. Tomatoes are rich in Potassium, a mineral i don't get enough of. A cup of tomatoes Juice contain 534 milligrammes of potassium and 1/2 cup of tomatoe sauce has 454 milligrammes
7. When tomatoes are eaten along with healthy fats like avocado and olive oil, the body absorption of the carotenoid phytochemical in tomatoes can increase by 2 - 15 times, according to study from Ohio State University
8. Tomatoes are a big part of the famously healthy mediterraneandiet. Mediterraneandiet dishes and recipes call for tomatoes or tomato paste or sauce.
9. When breast feeding mums should eat tomatoes products, it increases the concentration of the lycopene in their breast milk. Cooked is best!!! for Lactating mothers.
10. Finally tomatoes peels contributes a high concentration of the carotenoids found in tomatoes.

NB: Being fit is not a diet, its a Lifestyle. Don't just know what you are eating, research what you are eating.....stay up stay blessed.