Colourful foods for longevity

In an earlier edition, we talked about the reasons to eschew Western diet, what with the findings of researchers who warn that eating a diet filled with trans fats could lead to premature death.

However, it is not enough to know which diet to ditch; we also need to know which one to adopt for healthy living.

A doctor of Chinese medicine, who is also an authority in anti-aging medicine, Mao Shing Ni, contends that human beings can find longevity at the end of the rainbow. By this, he means eating naturally colourful foods — as opposed to those laced with artificial food colourings — leads to good health, a precursor of sound aging.

Indeed, the new dietary guidelines from the American Dietetic Association encourage people to literally colour their plates with a rainbow of foods, especially to ward off health and beauty problems — from heart disease to wrinkles.

Ni notes that these guidelines correspond to an age-old Eastern philosophy that one should eat foods of every colour each day. He says, “Eastern wisdom believes that health and longevity depend on a balance of the five elemental energies represented by five colours: red, orange/yellow, green, white and blue/purple.”

Nutritionists contend that both Western nutritional science and Eastern wisdom agree that when you eat foods that contain all the colours, you are working far more disease-combating nutrients and vitamins into your meal. Professor of Human Nutrition at Ambrose Alli Univeristy, Ekpoma, Edo State, Prof. Ignatius Onimawo, says vegetables, fruits, beans and legumes, nuts and grains all contain these colours in varying degrees, and are therefore worthy for the table.

Red

Colour psychologists say just as is the case in fashion world, red seems to have dominance with regard to actual food products as well. Experts say this is probably because red is the colour that induces hunger, as it instantly attracts attention. Nutritionists say it also makes people excited, energetic, and increases the heart rate.

Ni explains that the pigments that impart the red colouring to many foods are known as anthocyanins, flavonoid compounds that fight free radicals and prevent oxidative damage to cells.

Onimawo says the antioxidant, lycopene, which is found in pink grapefruits, tomatoes and watermelons has been shown to reduce the risk of prostate cancer. Other avenues of red-colour stuff are strawberries, apples, red bell pepper, and kidney beans.

Tomatoes take the lead here. Experts describe it as a terrific source of vitamin C with a touch of vitamin A, potassium and fiber. Nutritionists say tomato fights skin aging and may be beneficial against cancer and heart disease simply because of lycopene, an antioxidant.

Orange and Yellow

Foods with yellow and orange colours help the eyes and skin. Medical Director of MART-Life Detox Clinic, Lagos, Prof. Oladapo Ashiru, notes that the carotenoids that are responsible for the bright colours take care of free radicals, improve the eyesight and bolster the immune system. Orange/yellow foods include, well, orange, tangerine, plums, pineapple, mango, corn, melon, sweet potatoes, carrots, pawpaw, cashews, millet, and grapefruit. “Beta-carotene, which is the precursor to vitamin A, can help reduce the risk of cancer and heart disease, while the vitamin C and folate in citrus fruits can peel away free radicals and boost immunity,” Ni says.

Again, nutritionists say citrus fruits such as oranges, tangerines, and grapes are good source of limonene, a phytochemical that helps keep lungs healthy and may prevent cancer.

Green

Except in few instances, the average vegetable is green in colour. Experts say this green pigment in plants, called chlorophyll, increases blood-cell production, and improves oxygenation, detoxification and circulation. Onimawo says green foods also contain lutein, a phytochemical that helps reduce the risk of cataracts and age-related macular degeneration. Green foods include broccoli, spinach, leafy greens, avocados, apples, grapes, lime, lettuce, cucumbers, cabbage, okro, runner beans, peas, and green bell pepper, among others.

Blue, purple and dark

Generally, blue food is a rare occurrence in nature, as there are no leafy blue vegetables or meats. Of course we have the blueberries and, in this age of globalisation, we sometimes come across exotic foods that may be blue in colour and imported from remote places. Nutritionists note that blue just doesn’t exist in any significant quantity as a natural food colour.

Again, colour psychologists describe blue as an appetite suppressant. As such, it helps a great deal to have blue-coloured foods around you if you are watching your weight. They even suggest serving your food on a blue plate for this purpose!

Like other foods, blue-coloured foods derive their colouring from phytonutrient flavonoids. These phytonutrients keep blood vessels healthy, benefiting the cardiovascular system and lowering the risk of heart disease.

“Flavonoids also help reverse short-term memory loss that comes with aging and may help prevent cancer,” Ni says. Foods in this category include black mushrooms, purple cabbage, blueberries, blackberries, purple potatoes, walnuts, black beans and eggplants, among others.

White

Nutritionists say the anthoxanthins in white foods can help lower the blood pressure and cholesterol. For instance, white onion is rich in quercetin, a flavonoid known for its anti-inflammatory properties and cardiovascular health benefits. Other white foods to help ward off disease include garlic, potatoes, mushrooms, soy beans, white beans, rice, fish, and banana.