Fruits & Vegetables: Eat the colors of the rainbow

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FRUITS & VEGETABLES: EAT THE COLORS OF THE RAINBOW

Blog > Fruits & Vegetables: Eat the colors of the rainbow

Fruits & Vegetables: Eat the colors of the rainbow

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Fruits & Vegetables: Eat the colors of the rainbow

While the rainbow may not be the technically accurate description, fruits & vegetables broadly fall into five color groups. Each color is a carrier of specific phytochemicals that perform some unique functions including cell development, immune support and fighting specific diseases:

 

RED: Tomatoes, Red Grapes, Red Capsicum, Watermelons, Raspberries, Strawberries etc. Lycopene is the antioxidant that gives these fruits & vegetables their unique color. Its heart healthy and helps fight cancers.

 

PURPLE: Blueberry, Raspberry, Eggplant, Red Cabbage, Purple Grapes etc. Anthocyanin is the water-soluble flavonoid that imparts the colors purple, blue and red. They are anti-inflammatory, anti-viral and have anti-cancer benefits.

 

ORANGE: Carrots, Sweet Potato, Pumpkin, Kale, Mangoes, Nectarines, Grapefruit etc. Carotenoids are fat-soluble antioxidants in foods the most popular or familiar is Beta-Carotene that is converted to Vitamin A in the body. TIP: Cooking/chopping these vegetables releases more nutrients than eating these raw or whole.

 

GREEN: Spinach, Artichokes, Peas, Green Beans, Cabbage, Broccoli, Kiwi, etc. Indoles, Saponin & Carotenoids are phytochemicals in these green leafy vegetables, and are known to have anti-cancer properties.

 

BROWN/WHITE: Cauliflower, Mushrooms, Garlic, Potatoes, Onion, Bananas, Dates etc. Allicin, Quercetin & Sulphoraphane are compounds along with Vitamin C and Potassium in these fruits and vegetables. Known anti-inflammatory, promotes heart health & cholesterol. 

Fruits offer the nutritional rainbow, but select ‘local colors’.


While the fruit rainbow ensures nutrient diversity, there’s wisdom in buying regional. Many growers harvest raw fruit & artificially accelerate ripening in transit. It could reach you several months old with nutrients diminished. While occasional indulgence is nice, regionally grown is better on a regular basis. Check your regional crop calendar, there’s quite a rainbow to choose.

Traditional Chinese Medicine prescribes seasonal ‘colors’ for health.
Here’s the traditional wisdom. Spring: detoxify, so green leafy vegetables & white radish to stimulate liver function. Summer: reduce yang (heat), so red carrots, sweet potatoes to cool. Autumn: strengthen lungs and gut ahead of winter, so whites & some colors like peppers, onions, leek, mushroom. Winter: reduce yin (water), so the rainbow of pumpkins, potatoes, beets, turnips & spinach for warmth. Your seasonal ‘colors’.

Open Sesame! They come in colors like white, black, tan, red, gold.


Yes, sesame seeds come in colors and each has a delicate flavor difference. What’s more, they contain high levels of calcium, magnesium, iron & phosphorus, with a ¼ cup providing a third of daily value. More importantly, they contain lignans (sesamin & sesamolin), that are powerful against cholesterol & high blood pressure. So eat more sesame seeds and look for the rainbow.

Appaloosa Beans: healthy Native American fare, named for a horse.


Appaloosa beans are beauties – ivory white speckled with purple, burgundy, brown. Just ¼ cup provides 15 g fiber & 9 g protein. Like pinto or kidney beans in flavor & texture, Appaloosa is wonderful in stews, casseroles, chili, and a healthy meat substitute. The tender green outer pods are also edible, making this a ‘whole meal bean’. Talk about Native wisdom!



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Bone Health & Nutrition

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BONE HEALTH & NUTRITION

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Bone Health & Nutrition

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Bone Health & Nutrition  Collagen, Calcium, Phosphorus, and Vitamin D are each crucial for bone health as we age. Collagen is the most abundant protein in our body that forms the scaffolding that gives our body its structure and strength. Calcium homeostasis is an even distribution of Calcium in the bones and is crucial for skeletal health. This process is aided by Phosphorus and Vitamin D that ensures the absorption of Calcium in our body.

Vitamin C, amino acids, zinc and Copper are required for pro-collagen, the precursor to the protein collagen. So, here is a bone friendly menu instead of mere supplements.

Grains: Whole grains & pseudo grains, millets. They are mineral rich and have some important amino acids that aid collagen production.

Beans are rich in amino acids and copper. Pick the bean of your choice (kidney beans, navy beans, black beans, etc.). So now you have your rice & Beans!

Vegetables: Pick chlorophyll rich green leafies like spinach, kale and salad greens.

Fruits: Tomatoes, berries, guavas, citrus (like grapefruit)

Nuts: Cashews. They are zinc and copper rich

A word of caution: Excess Vitamin A is not necessarily a friend and has been known to make bones fragile. So avoid excess orange and yellow vegetables

Osteoporosis or ‘porous bone’ is linked to nutrient-deficient diets


Osteoporosis is degenerative, reducing bone density, mass and strength as we age. It need not be so. Diets rich in calcium & Vit D strengthen bones, as do magnesium, Vit K, Zinc, potassium, Vit C. These nutrients are found in fresh green vegetables, spinach, soya, dairy, bananas, broccoli, berries, citrus fruits. We need to start eating these from childhood to stave off osteoporosis in later years.

Plant-based alternatives of calcium for bone health


While we often associate calcium with milk and milk products, it’s worth getting familiar with non-dairy sources of calcium seeing that up to two-thirds of the world are lactose intolerant. 1 cup of dairy milk provides 300mg of calcium (30% D.V.). Here are some alternatives to get the same amount of calcium; 3 tablespoons of sesame seeds, 1 cup of white beans, 1 ½ cups cooked collard greens, 1 cup amaranth leaves, ? cup cooked tofu. On top of that, these plant-based options are full of other minerals and vitamins for overall wellness!


Rheumatoid arthritis: auto-immune condition causing painful inflammation
This disorder begins with painfully swollen joints and leads to inflammation in other organs. We can, however, adopt the right diet to combat this systemic inflammation. Omega3-rich foods like walnuts or flaxseed convert to resolvin, a compound that puts the brakes on inflammation. Whole grains, fiber-rich veggies keep the gut healthy and reduce inflammation, as do anti-oxidants like Vit A, C & E found in fruits & vegetables.

Prunes & Raisins: everyday superfoods against osteoporosis
Green leafy veggies & fruits are good for bone health, but let’s also consider the humble prune and raisin. Several studies reveal that the high levels of special phenolic compounds like IGF-1 in these two dried fruits actively fight bone degeneration. Prunes & raisins are also high in antioxidants, calcium, boron & potassium, which are defenders of your bones. They make good snacks too, so include them in your daily diet. 



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Obesity: Let’s not be alarmist but get the facts right

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OBESITY: LET’S NOT BE ALARMIST BUT GET THE FACTS RIGHT

Blog > Obesity: Let’s not be alarmist but get the facts right

Obesity: Let’s not be alarmist but get the facts right

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faObesity: Let’s not be alarmist but get the facts right 

There is too much alarmist surround sound on obesity. Yes, it can be problematic but before we jump to “cure” here’s some good news. Recent research shows there is no increased risk of mortality from obesity if other metabolic factors are in check, like BP, blood sugar, cholesterol. The risk of obesity related complications are further mitigated by exercise.

But there are good reasons to deal with obesity, not the least of which is we are all really pleased and happy when we lose weight! We know diet choices are major factors for weight regulation. Some are obvious like overeating, snack and dessert binging, excess process foods and irregular regime. But others are counter-intuitive. For instance even small excesses of fruits, nuts, grains and saturated fats can add pounds.

Our bodies behave differently to the same food groups given our unique metabolism. So good record keeping of cause & effect of food and impact on weight is a good starting point.

Join us today on a journey of some interesting factoids on food groups and how they can help deal with obesity.

Busting the “Wheat Belly”

Grains are often thought of as the primary contributor to weight gain, and the first to go in low-carb and keto diets. Studies have shown that whole-grain diets actually help reduce weight; the fibers help you stay sated so you eat less overall. Steel cut oats are a great addition to your diet – the minimal processing results in a lower glycemic index than instant oats. To reduce the long cook time, simply soak ahead.

Fruits contain fructose, so select carefully for a weight-loss diet

Fructose is a sugar, so plan wisely if on a weight-loss plan. Fiber-rich fruits like plums, pears, apples, berries, papaya will slow sugar absorption, creating satiety quickly. Antioxidant-rich citrus fruits help metabolize fat fast. For those tackling obesity, the avoidable fruits are bananas, mangoes, avocados, which add on sugar & fat. The worst is fruit juice, which is pure fructose and no fiber.

Legumes: a fiber and protein packed way to lose weight

Rich in protein & fibre, low in calories and fats, lentils & beans help in weight loss. They lower blood pressure, reduce tummy fat, improve regulation of blood sugar and cholesterol. Their dense fibre binds and excretes cholesterol from the gut. If beans give you bloating & heaviness, choose lighter beans like black-eyed peas or mung, or even sprout them.

Nuts and obesity: much healthier for weight loss than other snacks 

Decades of clinical studies showed that calories from nuts do not cause weight gain compared to the same calories derived from cakes, candy or soda. Nuts provide heart-healthy fats and also boost fat burning in the system, leading to negligible calories. Walnuts and almonds are particularly beneficial to tackle obesity and heart health. But if watching your calories, eat them dry roasted or raw. And leave out the salt.



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Gut Health: We are only as good as our gut

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GUT HEALTH: WE ARE ONLY AS GOOD AS OUR GUT

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Gut Health: We are only as good as our gut

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When we use the term Gut Health, we refer to the wellness of the entire digestive system aka the GI (gastrointestinal) tract that comprises several organs including the mouth, oesophagus, stomach, small & large intestines and the rectum and organs like the pancreas, liver and gallbladder.
 
This environment is a host to about 100 trillion living microorganisms that belong to about 500+ bacterial species, collectively the “gut microbiome”. These are in some incredibly choreographed balance, yet not nearly understood that affect our immune system, our metabolism, GI functions & more.
 
The greatest influence on this balance is our food choice and other chemicals we ingest. Highly processed & acidic foods and certain medications can trigger a false alarm, increasing pathogens and a needless immune response that could result in a “leaky gut” and potentially in several autoimmune disorders.
 
Prebiotics, probiotics and fermented foods are crucial to keep these trillion creatures well fed. 

Prebiotics are plant fibers our bodies can’t digest but they serve as food for our gut bacteria. Lentils, whole grains, several vegetables, nuts all have several examples of these fibers, particularly those with complex carbs.
 
Probiotics are living organisms that increase the population of good gut bacteria. Fermented foods like yoghurt, buttermilk, kimchi, miso, tempeh, sourdough, idli, dosas are all good examples of. But remember to feed them with fiber!

Raspberries are fiber superstars in managing gastritis
Gastritis is the inflammation of the stomach lining, most often the result of infection by the Helicobacter pylori bacteria. Reach for a range of dietary fibers through a wide base of whole foods to regulate a healthy gut. While we do not condone eating just one food, here’s a fun fact: raspberries contain one of the highest levels of fibers, with a 1-cup serving giving up to 30% daily value! They also have proven potency in reducing the growth of H. pylori bacteria.

Bowel regularity indicates a healthy gut & a sensible diet
High fiber foods are the best way to stay regular. There are two types of dietary fiber required: Soluble fiber becomes a gel in the gut, softens waste & eases it out, while insoluble does not digest but binds with waste, providing ‘bulk’ for excretion. Apples, carrots, navy beans, oatmeal, nuts are good on soluble. All vegetables, wholegrains, apples, pears, oranges provide insoluble fiber. Constipation harms the gut, so try including both fibers daily.

Acid Reflux: overeating and heavy, acidic foods are culprits
Stomach acid’s role is to digest food & kill harmful bacteria. The lower esophageal sphincter (LES) prevents this acid from flowing back into the food-pipe. Heavy foods or overeating causes the stomach to bloat & pushes acid back up, causing ‘acid reflux’ and heartburn. Diets rich in vegetables, fruits, wholegrains, alkaline foods (bananas, melon, cauliflower, fennel, nuts etc) and hydrating foods (watermelon, cucumber, celery, herbal teas) greatly curb reflux.



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Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

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Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Blog > Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Vitamin K and its health benefits

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Fruits & vegetables are major sources of macronutrients like fiber, vitamins, and phytochemicals that are important for and in supporting overall wellness. When fruits and vegetables are transported long distances, they begin to undergo moisture and nutrient losses – its best to consume them fresh and within hours from harvest.

Unfortunately, such immediate consumption is not always available nor feasible for everyone. While new technologies (e.g. urban farming) are making this a reality, food companies have traditionally used various processing methods such as freezing, canning, drying, concentrates, fermentation etc. to make produce stable and available all year round.

But what’s the verdict? Are frozen produce less than their fresh counterparts? When is processing desirable? What do we need to know?

 


Nutrients are affected differently by processing

Water soluble vitamins such as Vitamin C and B6 are most vulnerable to processing. Produce rich in these vitamins include papaya, spinach, citrus fruits, cauliflower and cabbage. Where possible, buy these fresh and consume quickly – even storing them in the refrigerator can lead to significant losses.

Fat soluble vitamins such as A (including carotenoids) and E are less affected by processing as their oil-soluble nature helps to keep these nutrients from leaching into the cooking liquid. Some foods include almonds, kale, avocado and Swiss chard.

Minerals and fibers in fruit and vegetables are largely not affected by processing. For some nutrients, such as lycopene in tomatoes, their availability is enhanced as heat induces the release of this nutrient from the cellular matrix of fresh tomatoes.

Canned foods: in soft pouches or hard cans, provide nutrition & safety

Canning cooks food at high temperatures (120C / 248F) & pressure that kills dangerous bacteria, preserving food for months without artificial chemicals, and yet retaining flavor and nutrition. Key nutrients like protein, carbohydrate, fiber, fat and many vitamins & minerals are retained or even enhanced by this heating process. In addition, canning in both hard cans and soft pouches is inexpensive, and provides tasty and nutritious food to even those on a tight budget.

Fresh Fruits vs Frozen: what’s the truth on nutrition?
Fruits are highly seasonal, yet we tend to have a wide range readily available throughout the year. During transit, fresh fruits are exposed to air and light which in turn causes it to undergo oxidation leading to lower nutrients. Frozen fruits on the other hand are normally frozen right after harvest. The process literally ‘freezes in’ the inherent flavor and nutrition. Your best choice: buy local fruits fresh and don’t hesitate to indulge in more ‘exotic’ frozen fruits. They are good for you.

Urban farming: genuine solutions to reduce ‘food miles’
With advances in technology and the wider availability of sensors, we are now able to finely control the growing environment in farms to suit a plant’s needs regardless of the climate. Furthermore, these farms are increasingly automated and space-efficient, growing as much as 100 times more produce than a typical farm of the same size. This means we can now grow nearer to consumers, whether in the city or in remote areas. In fact, you might just see it in your grocery aisles next! Look out for these products; they cost more but are worth their weight in nutrients.

 



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