Your plate is like a palette, make it colourful
From minimalizing the risk of inflammation, improving gut health and immunity, and promoting weight loss to getting rid of deadly diseases such as heart attacks, diabetes, different types of cancers and many more, a new diet in town is making a buzz and that is none other than the rainbow diet.
A Rainbow Diet means eating as many natural colours as possible that are available from a variety of fruits and vegetables, to score enough vitamins, minerals, fibres and phytonutrients, thereby reducing the risk of a multitude of diseases that are recurring these days due to the intake of protein shakes and other preservatives. Rather than focusing on including more protein in the diet and reducing the intake of carbohydrates and fats, it becomes necessary for an individual to concentrate more on a colourful way of eating as this type of diet supports immunity, gut health, healthy hair, glowing skin, reproductive health and much more.
Today, rainbow diets are becoming one of the biggest diet trends. One needs to dive into a colourful journey to diverse nutrients, antioxidants power and enjoy a joyful heart. According to a recent study published by the US National Library of Medicine, in 2017, poor intake of vegetables and fruits was the major cause of approximately 3.9 million deaths worldwide. The study also mentioned that a greater variety in the types of vegetables and fruits consumed has also been linked with a lower risk of diabetes, mortality and improved cognitive function.
The phytonutrients (Plant foods contain thousands of natural chemicals that are not essential for keeping an individual alive unlike the vitamins and minerals, but when an individual eats or drinks these phytonutrients, they may help prevent disease and keep the body working properly) in our diet help modulate intracellular functioning at the micro level. For instance, including Red colour foods such as strawberries, watermelon, pomegranates, beetroots, apples, cranberries, tomatoes, red bell peppers, etc help in improving heart, blood and urinary tract health; Green colour foods such as cucumber, avocados, kiwi, peas, green bell peppers and other green leafy vegetables helps in maintaining heart health. Such foods are also good for expecting mothers as they keep the baby healthy and prevent defects during pregnancy. The inclusion of Yellow colour foods such as yellow bell peppers, pineapples, bananas, ginger, lemon, maize, corn etc helps in improving vision and even prevents different types of cancers whereas including fruits and vegetables of Purple or Blue-Black foods such as blueberries, brinjal, purple cabbage, black grapes, etc are powerful foods as they are rich in antioxidants. Such foods also help in regulating blood pressure and reduce the risk of heart diseases; White colour foods such as mushrooms, coconut, radish, cauliflower, garlic, etc form the whole health to strengthen the immune system.
These foods also help maintain bone and teeth health. Last but not least the Orange colour foods such as carrots, sweet potatoes, and apricots help decrease inflammation in the body and simultaneously support the immune system in the body. Following such a type of diet enables an individual to add not only more colour to their food choices but also intake as they contain rich fibres and are low in calories. Adding them also helps in maintaining weight and more importantly reduces the cravings for junk and ultra-processed foods. These foods are a power pack of nutrients and so keep the energy levels of the individual at par.
Remember, food is much more than we think. It contains a spectrum of energy. It is a physical matter and finer substance that can feed the body and nourish the soul. So, make an initiative to add more colours to the plate and attract fewer diseases in life.
(The writer is an educator; views are personal)
