Colour Your Diet

Eating a colourful diet—with green, red, blue, white and yellow fruits and vegetables—is healthy, and can lower the risk of some cancers. But not all foods pack the same punch, says Marilyn S. Nanney, a registered dietitian at St Louis University.

Add these powerhouses to your rainbow:

YELLOW/ORANGE
Health benefits: Protects immune system, vision and heart health
Old standby: Corn
But don’t forget: Mangoes, cantaloupe, oranges, musambi, carrots, papaya

BLUE/PURPLE
Health benefits: Maintains urinary tract health; promotes memory function
Old standby: Grapes
Don’t forget: Brinjals, plums, jambu, blue or black berries.

RED
Health benefits: Sustains memory function and urinary tract health
Old standby: Apples
Don’t forget: Tomatoes, red chillies, strawberries.

WHITE
Health benefits: Maintains heart health and good cholesterol levels
Old standbys: Potatoes, onions, mushrooms
Don’t forget: Cauliflower.

GREEN
Health benefits: Promotes vision, strong bones and teeth
Old standbys: Iceberg lettuce, green beans
Don’t forget: Dark lettuces, spinach, broccoli.