Put Some Colour On Your Table

NC – As nature wakes up to spring, we see vibrant colours returning to our surroundings. These colours are not only appealing to the eye, they can also signal nutritional value to inspire our food choices. The Canadian Health Food Association (CHFA) recommends exploring a variety of colourful foods in your diet to make sure you receive the benefits from a vast spectrum of vitamins, minerals and nutrients that are provided by each colour group.

Phytonutrients are natural chemical compounds found in plants that give your produce its enticing colour. During spring, there are many colourful, in-season vegetables and fruits for you to enjoy.

The rich red and bright yellow colours in beets are due to the presence of a unique type of phytonutrient called betalains. Betalains are powerful antioxidants, which aid our body’s natural detoxification process. This free radical scavenger has also been found to reduce inflammation, which we know is a precursor to several chronic diseases.

Rich hues are also seen in plants containing anthocyanins, some examples being red cabbage, rhubarb and red onions. Various studies have shown anthocyanins to be beneficial for protection again cardiovascular disease, reducing alcohol-induced damage to the liver, decreasing carcinogenic activities in the body and enhancing cognitive function. Try including red cabbage in the form of sauerkraut to your diet this spring. Not only will you be reaping the benefits of phytonutrients, but you will also be boosting your gut health with this fermented food option.

Don’t let the rainy weather get you down; add some sunshine to your diet in the form of carotenoids. This category of phytonutrients is known to supply sunny orange and yellow tones to your diet, seen in carrots and squash. But they can also be found, in season, in tomatoes, turnip greens, spinach, and rhubarb. Humans are actually incapable of synthesizing carotenoids, so it is important that we obtain them through our diet. Carotenoids have been highlighted as having a number of important health benefits; particularly in decreasing the risk of certain cancers and potential loss of vision.

Choosing a colourful “in season” diet can actually save you money, ensures freshness (especially when buying from local vendors), and still provides you with variety all year long. Whenever possible, CHFA also recommends choosing organic produce for reduced exposure to pesticides and other unwanted toxins.

Add colour to your diet this spring with the help of your local natural health food retailer. You will see the “find a retailer” tool online at chfa.ca.