So, it’s official, we simply don’t eat enough fruits and vegetables. A recent survey conducted by mobile health and fitness platform, HealthifyMe, confirmed as much, with the average consumption of fruit and vegetables decidedly less than the recommended five. Patna at 1.63 servings ate the most fruit, while Nagpur at 1.2 servings ate the least. Kerala’s reputation as a meat-centred population may not be unfounded, with both Thiruvananthapuram and Kochi eating only 1.45 servings and 1.57 servings of vegetables a day.
The most recent National Family Health Survey, released by the Ministry of Health in 2016, confirms as much, with less than half (47%) of Indian women, consuming green, leafy vegetables on a regular basis.
“Your body needs both macronutrients and micronutrients to function effectively,” says Bengaluru-based clinical nutritionist, Dr Anju Sood. Macronutrients, which, as the name suggests, are substances needed in large quantities, give your body energy to perform its essential functions and help the body grow and repair itself. Fats, carbohydrates and protein fall under this category. Then you have the micronutrients, substances that are important, but are needed in far less amounts. But they are needed for overall wellness, as they aid in metabolism regulation, enzyme and hormone production, enhance bone density and perform a whole lot of other tasks. These include your vitamins, minerals and phytochemicals. Eating plenty of fibre-rich fruits and vegetables is a great way to get in your micros, agrees Dr Sood. And, let’s be honest, they do look pretty on your plate too. So, eat the rainbow, as they say. And here’s how (and why) you do it.
Red love
“Red fruits and vegetables like watermelon and tomatoes are very rich in lycopene, a very powerful antioxidant,” says Dr Sood. Since antioxidants help combat the effect of free radicals that cause cellular damage, they are believed to help prevent heart disease, ageing, and cancer. Also, many red foods contain beta-carotene, the precursor to Vitamin A, “a very important fat-soluble vitamin that our body needs,” adds Bengaluru-based nutritionist, Shalini Manglani Alwani. “Vitamin A supports growth, vision and protects you from diseases,” she says.
Sunny goodness
The subtle sweetness of pumpkin, the tang of citrus fruits like oranges, lemons and tangerines, the tropical goodness of jackfruit, papaya, mango or pineapple… these don’t just taste delicious, but they are extremely good for you. Yellow and orange fruits are again very rich in beta-carotene, says Dr Sood. “That is why we tell children to eat a lot of carrots,” she says. Citrus fruits, additionally, are powerhouses of vitamin C, which helps in collagen formation and aids natural healing, says Alwani. Gorgeous skin anyone? Eat lots of yellow.
Supergreens are here
Wonder why green juices and smoothies have been doing the rounds? We really don’t get enough of them though. We should, says Alwani. It is rich in a variety of mircros, including, “Vitamin A, beta-carotene, vitamin K and E, folic acid, vitamin C, calcium, sodium, potassium, magnesium, and iron,” she says.
From bone and teeth health to aiding brain function, oxygen transportation and enzyme catalysis, greens are great for you. “The green colour comes in because of chlorophyll, which has a strong antioxidant and anticancer effect,” adds Dr Sood. So yes, your grandmother was right about the keerai.
Purple power
Blueberries, eggplant, purple raisins and grapes, onions, beetroot and plums get their colour from a blue pigment called anthocyanin, says Dr Sood.
Anthocyanin, a powerful antioxidant, has been linked to increased longevity, better brain health and reduces liver damage, among other things. They also contain resveratrol, a flavonoid antioxidant that protects the inner linings of your arteries.
