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CookSmart (20th Issue) Page29

Dietitian Guide

A balanced diet includes all colours of vegetables

Each colour of a vegetable contains a unique nutritional component that is essential to our health. As Verona suggests, the more colours of vegetables we eat, the more nutrients we can get from them. "Vegetables contain chemical compounds that affect their colours, scents, flavours and nutrients. For instance, red vegetables like tomatoes and red peppers are rich in lycopene, which is an antioxidant that helps reduce the risk of certain cancers, slow down aging and boost immunity."

Colours, Nutrients and Nutritional Benefits of Selected Gourds

Colour	Example of Gourds	Nutrients	Nutritional Benefits
Red	Tomatoes, red peppers, red onions, etc	Lycopene	Reduce risk of cancers Boost cardiac health
Orange	Carrots, pumpkins, papayas, etc.	Carotenoids; can be converted to vitamin A upon absorption	Boost immune system Boost eye and skin health
Green	Green peppers, cucumbers, zucchinis, etc.	Chlorophyll and lutein	Promote healthy vision and reduce risk of cataract Reduce risk of cancers
Purple	Eggplants	Anthocyanins	Reduce risk of cancers, stroke and heart disease Anti-aging Boost urinary system
White	Wax gourds, hairy gourds, etc.	Anthoxanthins	Help lower blood pressure and cholesterol level Reduce the risk of stomach cancer and heart disease

Source: Academy of Nutrition and Dietetics

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