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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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MIGRAINE: AWARENESS OF TRIGGERS IS HALF THE BATTLE WON.

Blog > Migraine: Awareness of triggers is half the battle won.

Migraine: Awareness of triggers is half the battle won.

Published
October 12, 2023
Category
Blog, Food Bulletin Newsletter
Tag
Alkaline Diet, Ayurveda, Kitchen Pharmacy, Migraines, Tcm

Migraine: Awareness of triggers is half the battle won.

For those who suffer it, migraines are a painful, unexpected & debilitating condition. They are often genetic with no known cure. Common triggers are stress, lack of sleep, hormonal changes, alcohol, hunger etc. There is not enough evidence that some foods can cure migraines. Results widely vary from person to person. For instance, coffee is known to help some, harm others.

So, what is one to do?

Be aware of the triggers. Stay hydrated.

Some don’ts: Tyramine is a chemical present in several foods like wine, beer, aged cheese, and some other fermented foods (including some over ripe fruits) that has been linked to migraines. Watch out for triggers when you consume these foods and learn to avoid them. Also avoid processed foods.

Some dos: Follow a low Tyramine diet that includes fresh vegetables, fruits, (not too ripe) wholegrains and plenty of fluids. Foster an alkaline environment.

Join us today, as we learn a bit more about food choices and migraine, hydration, alkaline foods and wisdom from TCM and Ayurveda

pHear not! Alkaline vegetables to the rescue

Through a self-healing process known as homeostasis, our body reaches for alkaline minerals like calcium, magnesium and potassium to help achieve an ideal blood pH of 7.365. Unlike meats, some fruits & vegetables produce alkali when metabolised. Crucifers like broccoli, kale, cabbage & asparagus are examples of alkaline vegetables. They also contain glucosinolates which are under research for their potential to prevent cancer.

Acidity: Ayurveda prescribes diet to calm ‘Pitta dosha’ symptoms

Acidity symptoms – heartburn, reflux, indigestion, migraines – can be greatly alleviated through diet, and Ayurveda’s time-tested lexicon of beneficial & avoidable foods are a good guide. Highly recommended is a diet rich in green veggies, whole grains, lentils, light juicy fruits, carminative spices like cumin, cardamom, fenugreek that soothe digestion. Avoid or moderate sour or sharp foods like vinegar, tomatoes, citrus, chilies, onions, garlic.

TCM: Migraines may be genetic, but the right diet can alleviate them

TCM has understood the link between specific foods, the dietary reduction of acid levels and migraine alleviation. A low-glutamine, whole grain like barley is particularly recommended, along with foods rich in Vit C & E. TCM also specifically prescribes red dates, chrysanthemum flower tea to nourish blood & Qi energy. Avoidable are spicy foods, caffeine-rich beverages, processed meats, cheese, chocolate, as they trigger acidity, leading to migraines.

Hydration: key to avoiding or easing frequent migraines & headaches

Dehydration actually causes brain tissue to shrink up, triggering migraines & headaches. Stay hydrated with plain water, electrolytes, infused waters, juicy vegetables & fruits. Eating magnesium-rich almonds or almond milk helps, as do ginger tea, fruits like watermelon & cucumber. Watermelons are full of water, magnesium, potassium. Interestingly, honey has minerals that aid blood vessel relaxation, and promote blood and oxygen flow to the brain.