Today we will continue our series on Rainbow foods which we started last week https://ndaliblog.medium.com/rainbow-foods-red-9d21c84b8e5c and we shall be talking on orange/yellow rainbow foods.
Orange foods are not too different from red foods, with the added benefit of supporting reproductive health in these times of ailing fertility.Most yellow and orange foods are packed with carotenoids, which give them their vibrant colour. Examples are apricots, pawpaws, carrots, corn, grapefruit, lemons, mangoes, oranges, peaches, pears, pineapple, pumpkin, sweet potatoes and yellow peppers,
Three of the most common carotenoids, alpha-carotene, beta carotene and beta cryptoxanthin, can be converted from foods into vitamin A in the body and this nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy.
There’s also evidence to suggest that carotenoids, especially beta carotene, found in orange and yellow food, might help to reduce the risk of heart disease and certain cancers, especially lung cancer.
Beta cryptoxanthin, found in mangoes, pawpaws, peaches, citrus fruits, peppers, and sweetcorn, may also help to keep the respiratory tract healthy and reduce the risk of lung cancer. Citrus fruits and their juices are also packed with the phytochemical hesperidin, which may protect against heart disease because it helps increase blood flow.
The zest (outer coloured part) of citrus fruits is also a good source of limonene, a phytochemical that helps keep lungs healthy and may prevent cancer.
Yellow foods have a lot oF Vitamin C which acts as an anti inflammatory agent (used to reduce inflammation).
How to eat Orange/Yellow rainbow foods
A little fat helps the body to absorb ingredients like beta-carotene from foods so don’t be afraid to add a little fat like roasting sweet potatoes with a little olive oil.
Chopping, puréeing and cooking also makes it easier for our bodies to absorb and use phytochemicals such as beta-carotene.
Orange and yellow rainbow foods can be enjoyed in different ways, and here are some
- Mash sweet potato and carrots together and have it as a puree.
- Add carrots to your meals
- Add grated carrot and yellow and orange peppers to salad.
- Make a mango- pawpaw smoothie.
- Make a fruit salad using, pineapple, mango, and orange segments
I hope we enjoyed orange/yellow rainbow foods. Next Friday we will be talking about Purple/Blue rainbow foods, kindly make it a date with us.
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