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Research finds a new way to look at the relationship between what we eat and our health.

It might seem obvious that good nutrition is linked to good health. Still, it has proven difficult to identify specific links between foods and health outcomes. Two new studies from scientists at Imperial College London (ICL), United Kingdom, and various collaborators report insights from the analysis of metabolites in urine.

The researchers have created a 5-minute urine test that can capture a persons nutritional fingerprint.

Diet is a key contributor to human health and disease, though it is notoriously difficult to measure accurately because it relies on an individuals ability to recall what and how much they ate. For instance, asking people to track their diets through apps or diaries can often lead to inaccurate reports about what they really eat, explains study author Joram Posma, of ICLs Department of Metabolism, Digestion, and Reproduction.

This research reveals this technology can help provide in-depth information on the quality of a persons diet and whether it is the right type of diet for their individual biological makeup.

Joram Posma, study co-author

Scientists from ICL and their collaborators from Northwestern University in Chicago, IL, the University of Illinois at Chicago, and Murdoch University in Australia authored the first of the two studies. It appears in the journal Nature Food.

Metabolites are molecules that the body produces during cellular metabolism, and some are measurable in a persons urine.

Working with 1,848 study participants in the U.S., the researchers were able to identify associations between 46 different metabolites and food types.

Co-author Paul Elliot, Chair in Epidemiology and Public Health Medicine at ICL, explains:

Through careful measurement of peoples diets and collection of their urine excreted over two 24-hour periods, we were able to establish links between dietary inputs and urinary output of metabolites that may help improve understanding of how our diets affect health. Healthful diets have a different pattern of metabolites in the urine than those associated with worse health outcomes.

Metabolites were linked with the ingestion of alcohol, citrus fruit, fructose (fruit sugar), glucose, red meats, and other animal proteins, such as chicken. Nutrients, including vitamin C and calcium, were also associated with metabolites in the study.

Metabolites associations with health outcomes also became apparent in the data. For instance, the scientists found that the metabolites formate and sodium were linked to obesity and higher blood pressure.

For the second research project, which also appears in Nature Food, the ICL team worked again with scientists from Murdoch University, along with researchers from Newcastle University and Aberystwyth University, both in the U.K.

The study reports that the scientists were able to produce an easy-to-administer urine test that could reveal a persons metabolite profile in the form of a Dietary Metabotype Score (DMS).

Study author Isabel Garcia-Perez, of Imperial College, says:

Our technology can provide crucial insights into how foods are processed by individuals in different ways and can help health professionals, such as dietitians, provide dietary advice tailored to individual patients.

In evaluating the test, the scientists conducted experiments with 19 people whom they instructed to follow one of four types of diets (ranging from very healthful to unhealthful) strictly based on the World Health Organizations (WHOs) guidelines. The healthiest adhered 100% to the WHO recommendations, and the least healthy just 25% of them.

The study authors found that even among those who reported following the same diet, there were differences in the DMS.

WHO recommendations contain a great deal of latitude in the choice of specific foods. One recommendation, for example, is, Fruit, vegetables, legumes (e.g., lentils and beans), nuts, and whole grains (e.g., unprocessed maize, millet, oats, wheat, and brown rice).

The researchers found that, in general, the more healthful the persons diet, the higher the DMS. Those with higher scores also had lower blood sugar and excreted an increased amount of energy from the body in the urine.

The study characterizes the difference between high energy urine and low energy urine as meaning that a person with a higher DMS would be losing 4 extra calories a day, which equates to about 1,500 calories a year, and would thus avoid about 215 g of body fat annually.

Next up for the team is investigating the use of this new technology in people at risk of cardiovascular disease.

Aside from the obvious value of the 5-minute test, the studies suggest that it may be time to use the new findings to personalize healthful food recommendations.

Newcastle Universitys John Mathers says:

We show here how different people metabolize the same foods in highly individual ways. This has implications for understanding the development of nutrition-related diseases and for more personalized dietary advice to improve public health.

The link between specific metabolites, foods, and outcomes also raises other considerations, according to ICLs Gary Frost, another co-author:

These findings bring a new and more in-depth understanding to how our bodies process and use food at the molecular level. The research brings into question whether we should rewrite food tables to incorporate these new metabolites that have biological effects in the body.

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Metabolites in urine point the way to a more healthful diet - Medical News Today

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English Style Beans and Toast (Credits: Getty Images)

Beans, beans, good for your heart. The more you eat, the more complete your nutritional profile will be. Thats how that one goes, right?

Its seems thats the way one man was taught the rhyme, after his girlfriend asked the internet for help due to his new beanatarian dietary choice.

In a post to the subreddit on relationship advice, the woman said: My boyfriend told me 3 weeks ago that he has decided to convert to a beanatarian diet. He told me he will from now only only eat different types of beans.

I thought he was joking at first but I have literally seen him eat nothing but beans and multivitamins every day for 3 weeks.

He insists that Almost all nutrients can be derived from beans, and he takes 2 multivitamins a day just in case.

Each day the man would eat different beans and cook them differently to keep things varied. There was no variation, however, on the fact he was eating wall-to-wall beans.

Clearly their relationship was suffering due to arguments about the validity of beanatarianism, but all the people of Reddit (and later Twitter) could do was argue over whether beans would provide you enough nutrition.

If youve ever watched Im A Celeb, youll know how grim and dull a diet of rice and beans appears and this guy is just eating the beans but is it even safe to do so for long periods of time?

Weirdly, the protagonist in this tale isnt the only person whos gone beanatarian, as a runner and filmmaker called Beau Miles ate only 191 tins of beans over 40 days and tracked his progress.

Although Beau was otherwise healthy at the end of the experiment, he did report low energy, irritability, worse performance when running, and random nosebleeds throughout.

Many people across the world live on a diet mostly comprising of rice and beans, and beans are the more nutritious of these two products, so it would be logical to assume that youd be fine going beanatarian.

Beans are considered a superfood and are described by the NHS as acheap, low-fat source of protein, fibre, vitamins and minerals.

Theyre cholesterol and fat-free, have a low glycaemic index so they fill you up, and associated with a reduced risk ofheart diseaseandtype 2 diabetes.

However, while its great to incorporate beans into your diet, there are limits. One serving of beans will count towards your five a day. However, if you eat multiple servings of beans, you will still only have consumed one serving.

This is because they dont have the same variety of vitamins and minerals that other vegetables and fruits do.

Regardless of how good beans are for you, eating any one food without variation will lead to deficiencies somewhere. In the vase of beans, this includes vitamin C and iodine amongst other things.

Jo Ann Hattner, a nutrition consultant at Stanford University School of Medicine told LiveScience: No single vegetable or legume has all nine essential amino acids humans need to build the proteins that make up our muscles.

Thats why most human cultures, without knowing anything about food chemistry, have developed diets centred on complementary veggies that, together, provide all nine.

Jo Ann warns that subsisting on one food along would initially affect your hair and nails, gradually affecting your lean body mass including your heart and lungs.

She says, Eventually, your heart shrinks so much you die.

Its honestly not worth trying it especially not for some self-serving experiment. Supermarkets have a number of offers on fruit and vegetables to supplement a diet that includes beans and other food groups.

That way you can enjoy the musical fruit every single day without the danger of death.

Do you have a story youd like to share?

Get in touch with us at MetroLifestyleTeam@metro.co.uk.

MORE: Why you should choose Paracetamol over Ibuprofen if youre a runner who aches

MORE: People are anxious about leaving their homes and socialising as lockdown is eased

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The 'beanatarian' diet: is it good or will you die? - Metro.co.uk

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As huge a part of my life as fitness is, I really believe that what we put in our mouths has the biggest impact on our health of any aspect of our lifestyle.

I've seen the profound power of food firsthandand throughout my life, I've made significant changes to my diet in order to support my health and well-being. Ever since being diagnosed with diabetes at 22, there are certain foods I just won't touch anymore.

People often ask me if it's hard to avoid certain foods and if I miss themand my answer? Not at ALL.

I'll admit, it's true that changing the way you eat is often incredibly difficult at first. (Believe me, I remember the mood swings and the cravings!) But after some timefor me, it was about three weeksthose cravings disappear and taste buds change. Honestly, I feel infinitely healthier and more vibrant after giving a few specific foods the bootand I wouldn't go back for the world.

Of course, everyone's journey towards their optimal health looks a little different, but saying goodbye to the following foods has made all of the difference for me (particularly in regards to managing my diabetes).

When I was 19 or 20 years old, right before I was diagnosed with diabetes, I was a complete sugar addict. I started the day with some sort of sugary cereal like Lucky Charms or Cocoa Puffs and I always, always had a candy bar or some sort of hard candy (Jolly Ranchers and Hot Tamales were my go-to's) on me. I was sugared-up all the time.

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After my diagnosis, though, it was like a switch flipped. My health was on the line, so I went cold turkey on my sugar-filled ways. Out the window went the candy, the desserts, and even super-sweet fruit. At first, it was hard. I'd relied so much on sugar my entire life that I had headaches and terrible mood swings when I quit.

Within a few weeks, though, I started to feel better. Eventually, my desire to eat sugar completely disappeared. I didn't even like the flavor anymore. Now, even if you put a giant plate of dessert in front of me, I am zero percent interested. The only time I eat sweets these days is on my kid's birthdaysand that's for them, not me! I'll snack on low-sugar fruits like blackberries and raspberries, but that's about it.

After giving sugar the boot, I quickly learned that the body breaks down refined carbs straight into sugar, so I swore off those in order to better manage my diabetes, too. I ditched rice (yes, even brown rice), pasta, and breadand never looked back.

I know some of you are wondering, how could you ever swear off bread? But just like with sugar, when you give your body enough time without it, your palette changes and it loses its appeal. (Bonus perk: I no longer miss out on a beautiful meal out at a restaurant because I've filled up on the bread basket.)

As I cut these white carbs out of my diet and learned more about a keto lifestyle, I began to cut back on high-carb foods further and swap in low-carb alternatives and plenty of healthy fats.

So, instead of having mashed potatoes, I make cauliflower mash with butter and salt. It's so delicious and creamy, my kids don't even know the difference. Or, when my kids eat pasta, I opt for zucchini noodles. These simple swaps make it easy for me to enjoy a meal with my kids and still nourish my body in the way that works for me.

For me, the final piece of the puzzle was wine. I have always loved wine, but as I upgraded the rest of my lifestyle to manage my diabetes and feel as healthy as possible, I wondered if there was a better way to enjoy my wine.

Wine Membership

Dry Farm Winesdryfarmwines.com

When I discovered Dry Farm Wines a few years ago, I was intrigued. Their natural, organic, and biodynamic wines don't contain any added sugars or chemicals, so they're low-sugar enough to be keto-friendly and don't have as much alcohol as the average bottle.

The earthier, hearty flavor of these wines took some getting used to at first, but now I'd rather drink them than anything. While conventional wines often got me buzzed fast and left me with a headache, these did not. Yet again, I wouldn't go back to the old stuff for a second.

Halle Berry is a producer, director, and actress. Now known as one of the fittest women in Hollywood, Halle recently launched rspin, a community for stories, conversations, and products for health and wellness seekers. In her weekly WH column and #FitnessFriday Instagram posts, she shares a personal look into her own health and fitnessalong with the tips, tricks, and advice behind her famously fit physique.

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Halle Berry Cut These Foods Out Of Her Diet Years AgoAnd Doesn't Miss Them One Bit - Women's Health

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Jennifer Anistons fans consider her a Greek goddess for looking the same since years and years, Although she 51-year-old. They believe she still looks 30. She has been leaving her fans in awe with her slim figure in glamorous outfits.

Then stated that she makes super healthy meal choices to stay healthy. The stars daily diet plays a huge role to shine her amazing personality. Jennifer, who is also known for her clean-living LA lifestyle, often likes to practice yoga and takes a healthy diet to stay looking so stunning.

Her morning meal is a little different from a bowl of cornflakes. The star had earlier revealed in an interview that she resorts to intermittent fasting. And this eats no food in the morning. She apparently noticed a big difference after going without food for 16 hours.

After waking up, she has warm lemon water followed by a shake or avocado and eggs. At times, she has a puffed millet cereal with a banana. For lunch, she often takes some form of vegetables or salad with protein which is basic. She also devours a nutrient-rich, well-balanced containing healthy carbs, proteins, bright veg and leafy greens.

Jennifer Aniston became single after her divorce from Justin Theroux. Hence, a lot of fans believe shes quarantining all alone. But, fans couldnt help but notice she got company. She was apparently caught smiling at someone mysterious while talking to her friend Lisa Kudrow. In an interview with herFriends co-star fans, allegedly, noticed her smiling at a mysterious individual. Apparently, this mystery person was in the same room but only away from the camera.

Also, talking about quarantining, Jennifer Aniston recently uploaded a photo of herself. She was wearing a mask and asking everyone to do the same. As the pandemic cases in the United States continuously grow, it seems important for everyone.

In a lengthy message, the star agreed that wearing masks were inconvenient and uncomfortable. But that everyone should wear one if they care about human life. She couldnt deny that many people refused to follow the precautionary steps to flatten the curve.

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This year's second lunar eclipse is said to take place on July 05 and will be a special one, where a special 'full buck moon' will be witnessed alongside a penumbral lunar eclipse from some parts of the world.

While the sighting of the eclipse makes for a celestial event, culturally, eclipses are regarded to be a bad omen and there are customs which forbid people from moving out or eating food during the duration of the eclipse.

Eclipses tend to have a powerful effect on us and the natural body clock. This is something which has roots in traditional systems of medicine and Ayurveda too. Hence, a lot of people follow this customarily and have certain dos and donts while cooking or eating certain food items.

Here is a list of common diet beliefs and myths pertaining to a lunar eclipse:

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Lunar Eclipse 2020: Is it safe to eat during Chandra Grahan? Here are the diet do's and don'ts - Times of India

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By: Lifestyle Desk | New Delhi | Published: July 3, 2020 8:50:50 pm Celebrity nutritionist Rujuta Diwekar recommended consuming konfal during the rainy season. (Source: Getty/Instagram)

Seasonal fruits and vegetables in India are a powerhouse of nutrients and come with benefits that can heal several illnesses. Celebrity nutritionist Rujuta Diwekar on her Instagram account recently spoke about the health benefits of konfal, which is a species of yam that is sweeter in taste.

Diwekar recommended consuming konfal during the rainy season. Also known as purple yam, its starchy roots taste like potato. Traditionally, the arrival of monsoon meant eating lesser of green leafy vegetables and more of the creeper vegetables like doodhi and root vegetables and tubers like konfal. Monsoon also signalled the arrival of chaturmas four months, this year it starts from 1st July, a period of many festivals and Upavas or fasts not to be confused with the trend of fasting where the focus is to go long hours without food, in the name of cleansing or weight loss, she wrote in her post.

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Konfal Dont ask me whats its called in English, listen to what i am telling you and eat veggies that have no name in English. Speak about food in your local, regional language. One that connects you with your culture, cuisine, crop cycle and climate. Traditionally, the arrival of monsoon meant eating lesser of green leafy vegetables and more of the creeper vegetables like doodhi and root vegetables (and tubers like konfal). Monsoon also signalled the arrival of chaturmas (4 months, this year it starts from 1st July), a period of many festivals and Upavas or fasts (not to be confused with the trend of fasting where the focus is to go long hours without food, in the name of cleanse or weight loss). These fasts and what to eat during them are a cultural practice that has stood the test of time and is rooted in common sense. They introduced diversity in our diets in the form of tubers, pulses and smaller millets. The tubers were especially important as the fasts asked you to eat a variety of those. Nutrition science now recognises them as good sources of pre-biotic (food for healthy and diverse gut bacteria), isoflavones (that allow for hormonal wellbeing) and a variety of vitamins and minerals that improve blood sugar response. Unfortunately, a lot of our vegetables, tubers especially, are losing out as we now speak of food mostly in English. So, the broccoli, kale, etc., thrive, while the native species die. This monsoon, bring back the tubers that are part of your region and culture. In the pic is konfal kaap shallow fried pieces of konfal. What is your local speciality? #monsoon #foodculture

A post shared by Rujuta Diwekar (@rujuta.diwekar) on Jun 29, 2020 at 11:26pm PDT

Benefits of konfal or purple yam:

Benefits of konfal or purple yam:

* The root vegetable is rich in carbohydrates and vitamin C, making it ideal for the monsoon season.

* It is also rich in antioxidants which can be helpful in protecting the body from free radicals.

* It also has healing properties and can protect our body from cell damages.

* It also falls under low glycaemic index, making it apt for people with high blood sugar levels.

* The deep purple colour of this vegetable is due to anthocyanin pigments and is used as a natural food colouring agent.

These fasts and what to eat during them are a cultural practice that has stood the test of time and is rooted in common sense. They introduced diversity in our diets in the form of tubers, pulses and smaller millets. The tubers were especially important as the fasts asked you to eat a variety of those. Nutrition science now recognises them as good sources of pre-biotic (food for healthy and diverse gut bacteria), isoflavones (that allow for hormonal wellbeing) and a variety of vitamins and minerals that improve blood sugar response. Unfortunately, a lot of our vegetables, tubers especially, are losing out as we now speak of food mostly in English. So, the broccoli, kale, etc., thrive, while the native species die. This monsoon, bring back the tubers that are part of your region and culture. In the pic is konfal kaap shallow fried pieces of konfal, she added.

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Konfal: Why you should include it in your monsoon diet - The Indian Express

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When it comes to losing weight, we are all aware of what two factors will produce results - exercise and diet.

You may need to improve your fitness levels and be more active in your daily life to shift unwanted pounds.

And while exercise is a crucial part of the process, joining a gym only to eat a diet that is lacking in necessary nutrients will be of no value to you.

Changing up diets isnt a big deal to some people, but if youre a fussy eater, it can be a daunting task.

Introducing new foods you do not like the taste or texture of into your eating plan can be a major turn-off for some people and even make them hesitant to start their weight loss journey.

RSVP Live spoke to personal trainer Dylan McDonnell, who is based in Galway, about how fussy eaters can be more open to trying healthier foods.

Some of the PTs clients are picky when it comes to food, and he has some steady advice on what they can do to change their mindset.

Its not that we need to completely revamp the diet and go from one extreme to the next, he says.

Were not going to take out everything you enjoy and put in all of these things that youre unsure about or wont enjoy.

Its more about looking at your diet with an inclusive mindset rather than an exclusive one.

Dylan notes that its important to add nutritional foods to the diet if youre seriously lacking, but believes there is no need to cut out perhaps less healthier foods as its not practical.

He says: I always say when clients come to me that it is all about approaching it from an inclusive point of view, so there is no client that ever comes to me that we take out all of the things they enjoy because its not something theyre going to sustain.

Keeping something in that you have in your diet everyday that you enjoy, keeps a normality in the diet and allows you to stay on track and adhere to it in the long-term.

We know if we put someone eating chicken, broccoli and rice, all of those clean foods of course theyre going to lose weight.

But people wont stick to it, it's not a sustainable thing, so its finding something they can adhere to and still get the results.

Knowing that not every food has to leave your diet can be comforting news to fussy eaters, but how do you include different things youre unsure of eating?

Dylan recommends exploring different recipes and cooking methods to get the best out of foods picky people may avoid, such as vegetables.

If you had a bad experience eating food prepared one way, try cooking or seasoning it a completely different way.

People relate vegetables and foods like that to maybe the way they were fed it when they were younger - perhaps theyre parents found it easier to just boil them, he explains.

But there are so many different options - roasts, stir-fries, adding seasonings, putting low-calorie sauces on, mixing them in with other foods, smoothies, juices.

Dont avoid a food because you think there is just one option - there are so many different ways to prepare.

For more information and fitness tips, you can follow Dylan on Instagram here - @dylanmcdpt. You can also listen to his Pursuit of Healthiness podcast wherever you get your podcasts.

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Galway PT shares tips for fussy eaters who want to change diet and lose weight - RSVP Live

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Amla or the Indian gooseberry is known to be a powerhouse of Vitamin C and a natural immunity booster. Here are all the reasons to include amla in your daily diet.

Amla can help you have beatiful skin and hair

We always keep looking forward for immunity boosting food items to be added in the list. Amla or the Indian gooseberry is a life savior and contains a lot of Vitamin C which helps in boosting immunity. The other sources of vitamin c are orange (pulp), papaya (ripe), lemon juice, sweet lime, strawberry, guava (pink and white flesh), black currants, mango (green- raw and ripe), bell pepper (red and yellow), green capsicum, knol knol, drumstick, brussels sprouts, green leafy vegetables etc. In Ayurveda it is believed that Amla can balance all three doshas of the body (Vatta /Pitta/Kapha) and can prevent underlying cause of many diseases.

1. Builds Immunity: In today's time we are looking forward to any hint of increasing our immunity, amla is a real booster and helps in building up body's capacity to fight against diseases.

2. Helps fightcommon cold: Vitamin C in amla prevents common cold and is absorbed more easily than the supplements available in the market.

3. A boon for eyes: It helps in improving eyesight and helps in enhancing the vision.

4. Helps in managing diabetes and lowering blood glucose levels: It helps in stimulating Insulin production and hence balancing the Glucose levels in body, also helps in reducing cholesterol levels in body.

Amla can help in managing diabetes and blood sugar levelsPhoto Credit: iStock

5. Has Anti-inflammatory properties: It helps in arthritis related aches as it has anti- inflammatory properties.

6. Can heal mouth ulcers: Gargling with diluted amla Juice gives an instant relief in mouth ulcers.

7. Good hair, prevents hair fall: It strengthens hair follicles and hence prevents hair fall, helpful in dandruff prevention, delays graying of hairs, makes hair shiny, soft and acts as natural hair mask.

8. Beautiful skin: It helps to make skin glow, blemish free and has anti - aging effects.

Promoted

(Vandita Jain is Delhi-based nutritionist and Diabetes educator)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Over the last 40 plus years, fat became, and has remained a controversial food. Back in the 1980s we were told by the government that saturated fat caused heart disease and to avoid it at all costs.

People listened. Most of the world listened. What followed was a steady increase in weight gain, together with a steady decline in overall health. And as a result, North Americans are now fatter and sicker than ever before in history.

In fact, the BBC online published stats showing globally how obesity rates climbed from 875 million in 1980, to 2.1 billion in 2014 with Americans owning the largest share.

How could this happen? If fat is bad, if it makes you fat and fat causes disease, then eliminating it should have resulted in a healthier society. Which, clearly it did not.

There really are only two answers; a) People ignored the governments advice and guidelines and continued eating fats

or b) They did listen and it was bad advice based on bad science. Given the number of fat free, low fat and no fat products that exploded in the 1980s and continued for decades, it's clear now that the advice was wrong.

In addition, governments recommended increasing carbohydrate consumption to the tune of about eight servings per day of breads, cereals, pastas and grains all foods we know cause cause blood sugar to spike and the body to store fat. Not to mention a whole host of digestive issues.

This advice was not only wrong, but damaging to the health of entire populations. And yet our own Canada Food guide is still recommending this level of carbohydrate intake as healthy. Food for thought, no?

Now we all know that fat tastes good and removing it from food also removes the taste. To restore taste, food companies began adding, you guessed it, sugar. Yet another processed carbohydrate thrown into the mix adding fuel to what has become an explosive health crisis.

The good news about all of this is that whatever we have erroneously added over the years, can be removed and replaced with foods that will nourish, support, balance and restore health to our bodies.

Balance. So important in all areas of our lives, especially health. And when we take out nutrients essential to our bodys and brains health and function, like healthy fats, we suffer for it.

As many people have found recently, simply removing bread and sugar go a long way to solving a variety of health issues.

Extend that to all grains and watch even more benefits begin to surface.

Increase fruit and veggie (unprocessed carbs) consumption to replace those depleted vitamin, mineral and phytonutrient stores and feel how a strong immune system feels.

And add in some quality, grass fed proteins and some healthy fats like coconut, olive, or avocado oils, unsalted nuts, all natural nut butters, grass fed butter, eggs, avocado and feel satisfied, energized and watch the weight begin to fall off.

From the moment we were born, the nourishment mother nature provided us is made up of protein, healthy carbs, and yes, fats.

I challenge you today, if your health and weight is not where you'd like it or need it to be, try these suggestions above for one week. I promise youll never go back.

Tania Gustafson is a nutritionist and fitness coach. On the web: fuelignitethrive.com. Email: tania@fuelignitethrive.com. Facebook: 8 Weeks is All it Takes.

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Fats won't make you fat: Put them back in your diet - pentictonherald.ca

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Although leafy green vegetables have unique nutritional benefits, there are other brightly coloured foods that are equally important to our health.

According to Samara Felesky-Hunt, a Calgary-based registered dietitian, phytochemicals (the pigments that give fruits and vegetables their dynamic colour) help us maintain good health and reduce the risk of developing chronic diseases.

And since Canadas Food Guide recommends fruit and vegetables to account for half of your plate, heres a closer look at what each colour can do for your health.

White vegetables, like mushrooms, boost our immune system while garlic and onions contain high levels of allicin an antioxidant that fights bacteria and infections, and reduces the risk of certain cancers. You can also get a wealth of fibre, vitamin C, and folate from cauliflower and parsnips.

Dark green vegetableslike kale, spinach, Brussels sprouts, and collard greensare abundant in the eye-protecting antioxidant lutein. Its a very important phytochemical that can reduce the risk of age-related macular degeneration, says Felesky-Hunt. Greens also offer generous amounts of vital vitamins and minerals; however, spinach, broccoli, and kale contain plenty of calcium, iron, and B vitamins.

Folate, one of the most important B vitamins for women of childbearing age, can help lower the risk of babies born with spine defects. Also found in avocado and asparagus, folate can ward off heart disease and depression.

To up your intake of vitamin C and A, pile orange and yellow fruits and vegetables on your plate. Yellow bell peppers, papaya, and citrus fruit like oranges, lemons, and grapefruit come jam-packed with immunity-boosting vitamin C.

Sweet potatoes, carrots, and pumpkin are brimming with the antioxidant beta-carotene, the precursor to vitamin A, says Felesky-Hunt. Our bodies convert beta-carotene into vitamin A; it helps keep our skin healthy, bolsters immune function, and reduces the risk of eye diseases, such as cataracts and macular degeneration.

Blue and purple fruits and vegetables are filled with antioxidantsespecially anthocyanin. Its most abundant in berries, says Felesky-Hunt. Fill up on plums, blueberries, blackberries, and juice from acai berries to reap their tumour-busting benefits.

Anthocyanin also helps protect the skin from sun damage, reduce the risk of stroke, improve memory, and guard the cardiovascular system against plaque and LDL cholesterol damage.Keep in mind, purple grapes are the best source of resveratrol, a natural plant compound that battles the age-related disease.

Red foods have a very protective antioxidant effect. Their phytochemicals can ward off or inhibit tumours in our bodies, says Felesky-Hunt. Tomatoes, watermelon, pink grapefruit, and guavas are bursting with the cancer-fighting antioxidant lycopene. However, cooked tomatoes offer the most potent levels of lycopene.

Red apples are also an excellent source of quercetin, an antioxidant that crushes cell-damaging free radicals that can cause premature ageing, heart disease, and cancer. Radishes, cherries, red cabbage, strawberries, cranberries, and red grapes contain anthocyanin, another cancer-fighting antioxidant that can also help improve circulation, lower blood pressure, and boost the immune system

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The Importance Of A Colourful Diet - University Magazine

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