health and food benefits of eating rainbow diet in hindi

1. Red Foods

Most of the red colored vegetables and fruits are beneficial for the heart. An antioxidant called lycopene is present in things like pomegranate, apple, strawberry, red capsicum, tomato, beetroot, watermelon, which helps in protecting against cancer and serious heart diseases. The red color is due to anthrocyanin compound, which helps in keeping the muscles strong.

2. Orange Foods

3. Yellow Foods

The bromelain and papain in fruits and vegetables of this color improve the digestive system. All these work to control blood pressure by reducing bad cholesterol. Lutein and zeaxanthin pigments found in yellow foods can also help in reducing age-related diseases. For this, papaya, pineapple, lemon, mango, corn and melon can be included.

4. Green Foods

We all are always advised to eat green vegetables and fruits. A lot of antioxidants are found in them, which help in protecting against diabetes and heart disease. These are rich in folate and iron. For this, you can include spinach, fenugreek, bathua, cabbage, beans, peas, broccoli, kale, kiwi, cucumber, grapes, green apple and mint in your diet.

5. Blue or Purple Foods

Blue and purple foods are very beneficial for the brain. Things like blackberries, red vegetables, black grapes, brinjal, blackberries and blueberries increase brain capacity. The anthocyanin and resveratrol elements in these strengthen the immune system. It is good for the digestive system. This reduces inflammation in the body.

6. White Foods

White foods reduce the risk of cholesterol and high blood pressure. Fiber and potassium are found in abundance in them. For this, things like potato, garlic, onion, ginger, mushroom, cauliflower, banana and turnip can be included.