Try the rainbow diet
A “Rainbow Diet” is one that includes foods of different colours by adding different kinds of fruits and vegetables into your diet. Most of us know that including generous servings of fruits and vegetables in the diet is the cornerstone of good health, but we lack the motivation to do so.
Besides, the effort that goes into the processing and preparation of vegetables and the ever spiralling cost are huge deterrents towards ensuring a salad, one or two vegetables and an after meal fruit. But everyone must include more fruits and vegetables in their diet because they have special ingredients that not only prevent but also delay the onset of many diseases.
Essential nutrients
Vitamins like vitamin C, compounds called carotenoids (some of which can be converted to vitamin A in the body), vitamin K, riboflavin, and folic acid are found in many vegetables and fruits. In fact, guava and gooseberry are some of the inexpensive sources of vitamin C. Vegetables like capsicum are rich in thiamin, a member of the B complex family of vitamins.
Some vegetables like potato, sweet potato, tapioca and yam and fruits like mango, banana and sapota make a fair contribution towards energy intake. Most vegetables and fruits are high in water and fibre contents and low in calorific value.
Many of the greens — Amaranth (mulai keerai and araikeerai), manathakkali, mint and cowpea leaves — are packed with iron. Green leafy vegetables like agathi, amaranth, drumstick and fenugreek leaves also have generous amounts of calcium. Green leafy vegetables are also high in potassium and magnesium, low in fat and sodium, all of which are cardio-protective.
Phytochemicals
More recently it has been reported that vegetables and fruits contain compounds called phytochemicals, which have antioxidant, anti-inflammatory, anti-bacterial and immune-boosting properties and promote good health and a high quality of life. There are thousands of phytochemicals packed into fruits and vegetables.
