Fruits and vegetables in this colour are rich in beta-carotene, vitamin C and various nutrients that help reduce age-related loss of vision. They are also anti-cancerous. They lower cholesterol and blood pressure, promote collagen formation and help maintain healthy joints.
Oranges: “Oranges are famous for, vitamin C concentration,” says Dr Shachi Sohal, head, department of dietetics, BL Kapur Memorial Hospital, Delhi. “They have antioxidants, build immunity and are a very good source of fibre.”
Carrots: “They are good for eyesight and have a wide variety of nutrients including vitamins K and C, potassium and fibre, magnesium, phosphorous and others,” says Sohal.
Papayas: “These are high in folic acid and other unique protein-digesting enzymes,” says Sohal. “Papayas are also a good source of vitamins A and E and potassium besides being a natural laxative.”
The whites contain nutrients that provide powerful immune boosting activity. These help maintain cholesterol and blood pressure levels.
Onion and garlic: “Rich in sulfides and a phyto chemical called allicin, they protect against tumours, reduce inflammation and lower blood fats, blood pressure, cholesterol and blood sugar,” says Sohal. They also fight infections with their anti-bacterial, anti-fungal, anti-viral and antitumour properties. They are immune-boosting foods and great fighters against colds.
Radish: Very fibrous and rich in moisture, the radish is a great natural laxative. Its high moisture content makes it very good for the skin and eyes.
These are perhaps the best fruits and veggies to consume. They contain chlorophyll, fibre, folic acids, calcium, vitamin C and beta-carotene. The nutrients in these reduce cancer risks, lower blood pressure and cholesterol levels, normalise digestion, support retinal health and vision, fight harmful radicals and boost immune system, say experts.
Spinach: Very high in iron and folic acids, spinach helps reduce birth defects. Its high calcium and fibre content make it good for the digestion, skin and eyes.
Broccoli: “A cruciferous vegetable, broccoli has anti-cancerous properties. Antioxidants, minerals and vitamins A and C make it good for health,” says Sohal.
Kiwi: Rich in vitamin C and potassium, it protects against weak eyesight. Because it is low on calories and high on moisture, it is a good diet food too. It also protects skin against damage.