Colour Your Diet

Eating a colourful diet - with green, red, blue, white and yellow fruits and vegetables - is healthy, and can lower the risk of some cancers. But not all foods pack the same punch, says Marilyn S. Nanney, a registered dietitian at St Louis University. Add these powerhouses to your rainbow:

Yellow/Orange
Health benefits: Protects immune system, vision and heart health
Old standby: Corn
But don’t forget: Mangoes, cantaloupe, oranges, musambi, carrots, papaya

Blue/Purple
Health benefits: Maintains urinary tract health; promotes memory function
Old standby: Grapes
Don’t forget: Brinjals, plums, jambu, blue or black berries.

Red
Health benefits: Sustains memory function and urinary tract health
Old standby: Apples
Don’t forget: Tomatoes, red chillies, strawberries.

White
Health benefits: Maintains heart health and good cholesterol levels
Old standbys: Potatoes, onions, mushrooms
Don’t forget: Cauliflower.

Green
Health benefits: Promotes vision, strong bones and teeth
Old standbys: Iceberg lettuce, green beans
Don’t forget: Dark lettuces, spinach, broccoli.

Credit: RD