Orange
Today lets learn about orange colour fruits and vegetables.
🍑🍊🥕
*Pumpkin:*
Pumpkins contain antioxidant Lutein- Healthy Skin and Eyes.
*Apricots:*
This orange fruit is a good source of potassium & fiber. Easy on-the-go snack.
*Cantaloupe:(kharabooja)*
Besides being an excellent source of both vitamin A and C. It's hydrating, so perfect choice during summer.
*Carrots:*
Carrots are a low calorie veggie. It's wiser choice to munch on during hunger pangs. They are popularly known as a superfood for eyes. They prove effective against lung cancer, prostate cancer, vision loss and leukaemia.
*Papaya:*
Being rich in Beta carotene & Vitamin C, it's best to prevent ageing related skin and vision problems. It's also a safe fruit snack for a person having diabetes and or renal impairment.
*Oranges:*
This bright orange fruit is an excellent source of vitamin C & fiber. They also contain an antioxidant called cryptoxanthins- helps protect cells from damage.
An average sized orange meets 130 % of your daily vit C- boosting immune system.
White
White colour foods like milk, curd, rice, coconut are used in our religious rituals as well as fast.
Today's lets learn nutrition benefits of white colour foods.
Milk:
Good for our bones because of its calcium. Rich in the amino acid tryptophan, which helps in the production of sleep inducing brain chemicals serotonin and melatonin. The calcium and magnesium in milk work together to help relax muscles.
Curd:
Known for probiotics, the “healthy bacteria” for your gut. Probiotics support of digestive health, diabetes control & the immune system.
Garlic:
Garlic is widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites.
Garlic compounds allicin and alliin controls blood pressure & lower LDL cholesterol.
Banana:
Banana contains amino acid called tryptophan, which is precursor to Serotonin, which is Happy Hormone. A small banana as early morning quick snack before heading to gym, office or school/ college is best to maintain blood sugar, blood pressure and happy mood.
Rice:
The most easy on digestion and is used to prepare more than 100 varieties of food preparations. Naturally Anti-Inflammatory and Gluten Free cereal available worldwide. Semi polished Rice is rich vitamin B complex and fiber provide carbohydrate as main body fuel.
Button Mushroom:
As grown at soil level, it's excellent source of selenium, zinc and copper. It's good option to give variety in regular vegetables options.
Eggwhites:
With no cholesterol and any other fats, egg white is a great lean protein food source. Easy & quick to digest than any other meat food and can be considered as weaning food for 11+ months old baby and even to elderly person with poor digestion.
Oyster:
Best sources of zinc & iron. Around 6 of cooked oyster is equal to around a 33% of your daily recommended value of heme iron, which is more easily absorbed than non-heme iron. It's also rich in omega 3 Fatty acids.
Red
Today lets learn about red colour fruits & vegetables. 🍎🍓🍉🍅🍒🌶
As a rule, the brighter the color of a food, the more concentrated its nutrition.
*Tomatoes*:
All-around world and season available superfood. Contain high levels of lycopene, a relative of beta-carotene, these antioxidants help prevent unhealthy cellular functions / cancerous growth.
*Beetroot*
Nitric oxide from beet increases blood flow to your muscles. Useful for athletes to eat beetroot or drink beet juice before exercising to improve their performance.
*Cranberries/Cherries/ Rasberries/Strawberries*:
Packed with vitamin C as well as ton of flavonoids like anthocyanins & proanthocyanidins- help in cellular regeneration.
*Watermelon*:
Super Hydrating best summer fruit snack. Being excellent dieuretics & alkaline properties, it's useful to prevent or reverse kidney stones, UTI and hyperacidity.
*Pomegranate*:
With antioxidant richness, gut friendly fiber, pottassium content and alkaline properties it's ideal fruit choice for a person to control blood sugar, blood pressure and blood cholesterol.
Sky Blue
In Navratri, we pray goddess to receive Abundance in Life.
Blue is the color of sky, sea, river. They too are abundant and related to water we get. Pure Water is always painted with blue colour.
Today let's learn about water, it's one of food group.
We all need water to survive.
Did you know that our body weight is approximately 60-70% water.
*Functions of Water:*
# Our body uses water in all its cells, organs & tissues to help regulate its functions.
# It helps to balance Pitta Dosha, supports Kapha, and counteracts the dryness of Vata.
# Because our body loses water through breathing, sweating & digestion, it's important to rehydrate by drinking water.
# Water regulates our body's temperature.
# Water helps protect the spinal cord & it acts as a lubricant & cushion for your joints.
# Water carries oxygen & nutrients to cells.
# Water Helps Your Body Remove Waste.
through perspiration, urination & defecation. The kidneys and liver use it to help flush out waste.
# Water cures constipated by softening stools and helping move the food you've eaten through your intestinal tract.
*How Much Water Do we Need?*
Health authorities commonly recommend eight 8-ounce glasses a day, which equals about 2 to 2.5 liters. This is called 8*8 rule, easy to remember.
Do not wait for feeling thirsty, as thirst is a sign that we are already dehydrated.
Adequate water intake also controls headache, migraine.
If you're not sure about your hydration level, look at your urine. If it's clear, you're in good state. If it's darker, you're probably dehydrated.
*Tips to ensure adequate water Intake:*
# Start the morning by drinking a glass of water as soon as we wake up.
# Carry a water bottle wherever we go.
# Set goals for ourself by keeping 2 one litres bottle at our desk / near bed and make sure we finish before leave office or off to bed.
*Guidelines:*
# Sips of room temperature or lukewarm water during meal is absolutely fine, it doesn't interfere in digestion.
# Avoid cold water or drinking too much water before and during our meal. It can decrease digestive fire.
# Use glass or stainless steel /Copper bottle or jar to store or carry water.
# Filtered, Boiled water is safe for drinking.
Purple
Today's Navratri colour is Purple.
Lets learn *Purple Shades* fruits and vegetables.
Before modern methods of dying fabrics, vegetables were used to colour the finest hand-woven fabrics for royal families.
Foods that are Royal Blue, Purple, Crimson in colour are gaining popularity due to the fact that purple is often a sign of nutrient called anthocyanins.
*Blueberries, raspberries, bilberries, black currants, mulberries, grapes, plums* are good sources of anthocyanins. Peel of fruits have as much as 20 times the antioxidants as the flesh inside.
They have benefits of improving brain power, preventing ulcer, reversing liver damage.
*Crimson colour tuber, konohal (Purple Yam)* is available during monsoon, a good source of prebiotic (food for healthy gut), contains starch that's give sustainable energy source with unique taste. It also can add variety in fasting food choice.
*Jamun (in marathi jambhul)* is known for its blood sugar control. Jamun fruit also contains compounds such as tannins, which help reduce digestive tract inflammation and promote beneficial gut bacteria growth. It is one of the most effective benefits that help in keeping the stomach clean and helps with bowel movements.
It's seeds powder useful for teeth and gum disease.
*Anjeer* contains both soluble & insoluble fiber keeping healthy bowel movement and prevents constipation. Dried anjeer is a tasty & nutritious early morning snack for morning school going kids as well as office going adults. It's also healthier alternative as natural sweetner to add in barfis or just eat to satisfy sweet craving.
Green
Today lets learn about *Green* color food.
Vegetables kingdom itself signified by green color.
Let's see it's Benefits-
*PH Balance:-*
– All leafy vegetables like spinach, wheat grass as well as gourd variety vegetables like Bottle gurd helpful to alkaline the blood and clear out toxins.....keeping *blood pH at 7.4 level*.
*Antioxidant:-*
– Green foods are rich in *chlorophyll*, a green pigment that also acts as a detox agent in the body.
- Amla is richest source of vitamin C, an antioxidant, anti-inflammatory nutrient. Amla is also one of the ingredient in ayrvedic digestive formula i.e. triphala.
— *Spirulina, wheat grass powder* are concentrated sources of nutrients, each with their own unique mix of vitamins and minerals helpful in improving energy & immunity.
- *Green tea* contains a type of polyphenol called a catechin. Catechins are antioxidants that help to prevent oxidative stress and neurological problems.
*Sources of Micronutrients:-*
Dark green leafy vegetables like Spinach are rich in Vitamin A, Vitamin C, iron. Eating them regularly can ensure healthy eyesight, skin, blood, haemoglobin and immunity.
*Digestive Health:-*
-A bowl of cooked mixed greens vegetable like Methi (Fenugreek), radish leaves, shepu (dill) can provide plenty of *dietary fiber* that helps to keep healthy bowel movement and also beneficial to control blood sugar and lipid profile.
Grey
Today's navratri colour is grey. I'll discuss about colour grey in different way. We refer to our intelligence or our brains as grey matter.🧠
Brain is an important organ, and god has blessed with unique foods that are very important for brain cells.
Let's discuss about them.
# Glucose is the important fuel for brain to function well. Sustainable provision of glucose is ensured with complex carbohydrates from foods like banana, potato, rice, etc.
# Flax seeds, Fatty fish, Walnuts are rich source of omega-3s, a major building block of the brain + sharpening memory and improving mood.
# Curcumin in turmeric may help improve memory in people with Alzheimer's.
Helps in new brain cells grow. It may help delay age-related mental decline.
# Nuts like almonds, walnuts contain a host of brain-boosting nutrients & antioxidant i.e.vitamin E.
# Mood and mental performance is heavily influenced by our intake of B vitamins. Deficiency of vit B 3 (Niacin) is linked in developing dementia. All dark green vegetables, pulses, dairy products, meat contain most of vitamin B.
Yellow
Navratri represents Strength, Joy and happiness.
Today lets learn about *YELLOW* colour foods.
*Bright colours can be an instant mood booster, particularly the colour yellow*.
*This sunny hue represents happiness, joy and hope.*
Yellow fruits and vegetables Mango, Pumpkin are teaming with *carotenoids and bioflavonoids* (Plant pigments that function as antioxidants)- maintenance of healthy skin, wound healing & stronger bones and teeth
Along with antioxidants, sunny-colored foods like Lime also have an abundance of *vitamin C* help our heart, vision, digestion & immune system.
Let's Explore more about other Naturally Yellow Foods
*Toor, Chana & Moong Dal:-*
They are rich source of protein, carbohydrates and fibre. They ensure to meet our daily demands of iron and calcium. Besides these, they are incredible source of folic acids which is essential for fetal growth. Being low on glycemic index, rich of fibre and protein keeps us satiated, curbs hunger pangs. India has rich wisdom in making thousands of dishes from these dals ranging from simple dal khichadi to laddoss till pakoras.
*Sweet Corn*:-
Corn is a good source of fiber, magnesium, phosphorus, manganese, selenium, and thiamine and an excellent source of vitamin D. Corn contains resistant starch, a prebiotic fiber that feeds healthy bacteria in the gut and contributes to overall digestive health.
Corn is naturally gluten-free, making it a good alternative to wheat for those who avoid gluten.
*Egg yolk:-*
Egg yolks contain a number of vitamins including B12, B2, A, and folate. Egg yolks are also one of the few foods that naturally contain vitamin D which is essential for healthy bones and teeth.
Eggs provide a valuable source of quality protein will all essential amino acids present alongside necessary omega-3 fatty acids and antioxidants.
*Turmeric:-*
Polyphenol Curcumin, the active ingredient in turmeric, has powerful biofunctional properties. This helps reducing inflammation, improving liver function, providing pain relief, blood purifier and improving skin health.
*Cheese*:-
Cheese is a good source of calcium and proteins, key nutrients essential for our muscular skeletal system. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. It's a favourite ingredients in many continental dishes and can be eaten as it is like cubes or liquid cheese.
Peacock Green
Today's Navratri colour is Peacock Green.
It is considered Royal colour, so today thought of learning about some of Royal Vegetables which are commonly known as Exotic Vegetables. They are unique in taste with continental cuisine suitability. Let's know about them
*Avocados*
They are native to Mexico and Central America. Contains many Micronutrints, for example vitamin B6, a nutrient that helps suppress inflammation and protect against oxidative damage. Inadequate B6 intake may negatively impact immune function and increase susceptibility to illness.
It's known for its healthy fatty acids content, help increase heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the buildup of plaque along artery walls. It's currently gaining popularity with its keto diet properties by including in salads, making smoothies.
*Broccoli*
Broccoli is a cruciferous vegetable rich in vitamin C & Vitamin K beneficial as antioxidant and Blood clotting agent respectively. Both are also important for bone health as well. It is also rich in variety of antioxidants like Sulforaphane, Indole-3-carbinol, lutein, zeaxanthin, and beta caroten, Quercetin important for preventing carcinogenic cellular growth.
*Kiwi*
Also known as Chinese gooseberry, originally from China, is a nutritional powerhouse. Contain high percentage of vitamin C, potassium, copper.
They together support connective tissue and healthy collagen production. Therefore beneficial as antiageing and anti-inflammatory .
There are more vegetables into this category like zucchini, celery, asparagus, lettuce having similar benefits, which have become part of our vegetable market and salads.
