We’ve used it to decorate our lives and lift our spirits, but colour is now taking on a whole new role. C
Colour in fruits and vegetables are said to reduce the risk of chronic diseases and lengthen lives, health experts tell Audrey Vijaindren.
Most of us know that an apple a day keeps the doctor away. But what we don’t know is that the colour in many fruits and vegetables are loaded with nutrients as well.
In fact, scientists have proven that fruits and vegetables rich in colour are high in phytonutrients.
No, phytonutrients are not part of the Star Wars galaxy.
They’re nutrients that contain powerful antioxidants that help protect against free radical damage.
In fact, clinical studies have proven that diets rich in fruits and vegetables can help reduce the risk of chronic diseases.
So, how much fruits and vegetables should we be chewing down?
A variety of at least five to seven servings every day, say leading authorities. Some even recommend nine daily servings.
A serving could be a slice of papaya, a banana or a cup of tomato juice.
Carl Rehnborg, founder of the Nutrilite brand, was one of the first few to discover the importance of a plant-based diet.
While living in China in the 1920s, Rehnborg conceived the idea of using nutritional elements missing from the typical diet as a way to improve overall health.
Rehnborg supplemented his meagre diet with soups from what was available, including local herbs, grass and vegetables.
He shared his broth with a few friends. Rehnborg and his friends became much healthier than those who had eaten only army rations.
More than 80 years later, the founder’s son, Dr Sam Rehnborg, president of the Nutrilite Health Institute, is still sharing his father’s secret.
“After all these years, my father’s discovery on the importance of a plant base diet is still the key to healthy living.
“Being my father’s ‘guinea pig’ all these years, testing products and consuming fruits and vegetables, has given me the good health I have,” says the 72-year-old marathon runner.
Most people know what is good for them, he says, but culture dictates what they eat.
“People don’t eat what’s good for them, although they know it. They eat according to the culture they’re from and the lifestyle they choose to lead.
“Chronic disease starts the day we’re born but shows up later on. That’s why it’s important to embrace optimal health as early as possible, in whatever culture.”
Nutrilite Health Institute manager of brand experiences Bill Dombrowski says when his father died at the age 59 from heart disease, he dedicated his life to being an ambassador of healthy living.
“I want people to know that it’s the small simple lifestyle changes that can make a difference to the length and quality of your life. You are truly what you eat.
“Globally, 2.7 million people die because of lack of fruits and vegetables. You don’t have to eliminate meat from your diet completely, but you must move towards a diet rich in fruits and vegetables.”
Each plant, he says, has at least one phytonutrient. Some plants even have as many as 100 phytonutrients.
So, how do you get phytonutrients to come to your rescue? All it takes is a dash of colour in your diet.
Why are fruits and vegetables so important?
• The World Health Organisation (WHO) states that 2.7 million deaths may be attributed to low fruit and vegetable intake.
• Increased fruit and vegetable intake is associated with reduced risk of disease.
• Between five to 13 servings of fruits and vegetables per day is recommended by numerous national and international organisations.
• Fruits and vegetables support healthy cell growth.
• They assist the body’s natural production of protective enzymes.
• Fruits and vegetables support the immune system.
• They provide antioxidant protection.
Follow this colour chart to get the most from your fruits and vegetables
Off white
Phytonutrient: Allylic sulfides
Source: Onions and leeks
Benefits: Beneficial in preventing cancer and reducing blood cholesterol levels
Black/Dark
Phytonutient: Polyphenols
Source: Black tea and dark chocolate
Benefits: Protects the body against free radicals that cause damage to cells, and also have heart health benefits
Green (in green tea)
Phytonutrient: Epigallocatechin Gallate (EGCG)
Source: Green tea
Benefits:Increases the plasma antioxidant capacity of the blood and reduces the risk of cardiovascular disease. Especially beneficial to smokers and women
Dark purple and red fruits
Phytonutrient: Anthocyanins
Source: Pomegranates, red and purple grapes, blueberries, raspberries, blackberries and strawberries
Benefits: Protects against free radicals that lead to heart disease and DNA damage
Orange
Phytonutrient: Hesperidin
Source: Orange
Benefits: Reduces the severity of varicose veins. Supports good cardiovascular performance
Red
Phytonutrient: Lycopene
Source: Tomatoes
Benefits: Reduces the risk of prostrate cancer. May protect against lung and stomach cancer
Yellow
Phytonutrient: Lutein
Source: Marigolds and green leafy vegetables such as kale, spinach and romaine lettuce
Benefits: Promotes eye health and prevents macular degeneration (a specific form of blindness that is especially prevalent in individuals over the age of 75)
Colour in fruits and vegetables are said to reduce the risk of chronic diseases and lengthen lives, health experts tell Audrey Vijaindren.
Most of us know that an apple a day keeps the doctor away. But what we don’t know is that the colour in many fruits and vegetables are loaded with nutrients as well.
In fact, scientists have proven that fruits and vegetables rich in colour are high in phytonutrients.
No, phytonutrients are not part of the Star Wars galaxy.
They’re nutrients that contain powerful antioxidants that help protect against free radical damage.
In fact, clinical studies have proven that diets rich in fruits and vegetables can help reduce the risk of chronic diseases.
So, how much fruits and vegetables should we be chewing down?
A variety of at least five to seven servings every day, say leading authorities. Some even recommend nine daily servings.
A serving could be a slice of papaya, a banana or a cup of tomato juice.
Carl Rehnborg, founder of the Nutrilite brand, was one of the first few to discover the importance of a plant-based diet.
While living in China in the 1920s, Rehnborg conceived the idea of using nutritional elements missing from the typical diet as a way to improve overall health.
Rehnborg supplemented his meagre diet with soups from what was available, including local herbs, grass and vegetables.
He shared his broth with a few friends. Rehnborg and his friends became much healthier than those who had eaten only army rations.
More than 80 years later, the founder’s son, Dr Sam Rehnborg, president of the Nutrilite Health Institute, is still sharing his father’s secret.
“After all these years, my father’s discovery on the importance of a plant base diet is still the key to healthy living.
“Being my father’s ‘guinea pig’ all these years, testing products and consuming fruits and vegetables, has given me the good health I have,” says the 72-year-old marathon runner.
Most people know what is good for them, he says, but culture dictates what they eat.
“People don’t eat what’s good for them, although they know it. They eat according to the culture they’re from and the lifestyle they choose to lead.
“Chronic disease starts the day we’re born but shows up later on. That’s why it’s important to embrace optimal health as early as possible, in whatever culture.”
Nutrilite Health Institute manager of brand experiences Bill Dombrowski says when his father died at the age 59 from heart disease, he dedicated his life to being an ambassador of healthy living.
“I want people to know that it’s the small simple lifestyle changes that can make a difference to the length and quality of your life. You are truly what you eat.
“Globally, 2.7 million people die because of lack of fruits and vegetables. You don’t have to eliminate meat from your diet completely, but you must move towards a diet rich in fruits and vegetables.”
Each plant, he says, has at least one phytonutrient. Some plants even have as many as 100 phytonutrients.
So, how do you get phytonutrients to come to your rescue? All it takes is a dash of colour in your diet.
Why are fruits and vegetables so important?
• The World Health Organisation (WHO) states that 2.7 million deaths may be attributed to low fruit and vegetable intake.
• Increased fruit and vegetable intake is associated with reduced risk of disease.
• Between five to 13 servings of fruits and vegetables per day is recommended by numerous national and international organisations.
• Fruits and vegetables support healthy cell growth.
• They assist the body’s natural production of protective enzymes.
• Fruits and vegetables support the immune system.
• They provide antioxidant protection.
Follow this colour chart to get the most from your fruits and vegetables
Off white
Phytonutrient: Allylic sulfides
Source: Onions and leeks
Benefits: Beneficial in preventing cancer and reducing blood cholesterol levels
Black/Dark
Phytonutient: Polyphenols
Source: Black tea and dark chocolate
Benefits: Protects the body against free radicals that cause damage to cells, and also have heart health benefits
Green (in green tea)
Phytonutrient: Epigallocatechin Gallate (EGCG)
Source: Green tea
Benefits:Increases the plasma antioxidant capacity of the blood and reduces the risk of cardiovascular disease. Especially beneficial to smokers and women
Dark purple and red fruits
Phytonutrient: Anthocyanins
Source: Pomegranates, red and purple grapes, blueberries, raspberries, blackberries and strawberries
Benefits: Protects against free radicals that lead to heart disease and DNA damage
Orange
Phytonutrient: Hesperidin
Source: Orange
Benefits: Reduces the severity of varicose veins. Supports good cardiovascular performance
Red
Phytonutrient: Lycopene
Source: Tomatoes
Benefits: Reduces the risk of prostrate cancer. May protect against lung and stomach cancer
Yellow
Phytonutrient: Lutein
Source: Marigolds and green leafy vegetables such as kale, spinach and romaine lettuce
Benefits: Promotes eye health and prevents macular degeneration (a specific form of blindness that is especially prevalent in individuals over the age of 75)
