The Hindu Business Line : Eat a rainbow

Health experts and research suggest we should all eat at least five portions of fruit and vegetables a day (excluding potatoes), or approximately 450 grams in total.

Fruit and vegetables are packed with fibre and nutrients essential for optimum health, especially antioxidants (vitamins A and C) and phytonutrients (plant chemicals). Antioxidants and phytonutrients have been proven to have a protective effect on the body, reducing the risk of some cancers, heart disease, premature aging as well as helping our immune systems fight infections. Fruit and vegetables are rich in B vitamins, folic acid and minerals such as magnesium and calcium, essential for the proper functioning of our body. The fibre in fruit and vegetables keeps us fit and looks after the colon.

Different coloured fruit and vegetables provide different nutrients, so ‘eat a rainbow’, that is include red, orange, yellow, green and blue to get a range of vitamins and minerals into the diet.

Source of Nutrients

Vitamin A: Eat red and orange fruit and vegetables as well as dark green leafy vegetables. These are rich in beta-carotene, which the body converts into vitamin A. In particular, go for carrot, red pepper, all saag, pumpkin, mango and dried/fresh apricot.

Vitamin C: Citrus fruits are a very good source, but other fruits and vegetables also have high amounts. Some other sources include guava, amla, berry fruits (such as strawberry, jamun), mango, tomato, cheeku and the green leafy vegetables such as cabbage, parsley, lettuce.

Folic acid: This is important for good health in adults, brain development in a foetus and normal development in children. Good sources are spinach, mint and other saag, and green beans. Remember, it is easily destroyed by ‘over-cooking’. Greens supply many of the B vitamins as well as calcium and magnesium.

Fibre: Most fruits and vegetables are a good source of soluble and insoluble fibre, which can help reduce cholesterol levels, keep blood sugar levels stable and help maintain bowel regularity. Particularly effective are prunes (munnaka), dried apricots, cheeku, root vegetables, apples, guavas and bananas.

Phytonutrients: Lycopene, found in tomato (cooked and processed tomatoes have a higher lycopene content) and water melon, may reduce the risk of prostate cancer in men. Quercetin from cabbage and apple peel is thought to be an anti-inflammatory. There are many more phytonutrients (carotenoids, flavonoids etc) that help to protect us from disease.

What is a portion?

A large slice of melon, pineapple

One whole corn on the cob

One fruit of apple, banana, orange

One cupful of grapes, cherries, jamun, strawberries

Two-three heaped tablespoons of fresh fruit salad, stewed fruit

Two heaped tablespoons of vegetables (raw, cooked, frozen or canned)

One bowlful of salad

Eight dried fruits — apricots/dates

A handful of raisinsOne glass of fruit or vegetable juice (150 ml)**

**Juices contain no fibre so only count one glass for one daily portion.

Tips to include five portions into the daily diet.

Snack on apple, banana, grapes, or dried fruit mid-morning, mid-afternoon.

Eat a bowl of fruit salad with breakfast.

Enjoy Spanish omelette with lots of vegetables and a bit of cheese for a tasty meal.

Top home-set dahi, muesli, porridge or breakfast cereal with fruit at breakfast.

Make your own fruit or vegetable juices or ‘smoothies’.

Snack on raw carrot, cucumber or any other vegetable of choice.

Eat a salad for lunch or as a starter before your main meal or as a side salad to accompany your main meal. Always include vegetables in your main meal, either as an accompaniment to meat, fish, daal, or pasta or as a topping on a pizza meal.

To retain as many nutrients as possible eat raw or cook lightly (stir fry or steam).

Eat a variety of different types and colours of at least five portions of fruit and vegetables every day.

The author is a nutritionist.

meghna@nutrinirvana.com

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