Plants contain chemical compounds called Polyphenols, which have been found to reduce inflammation and act as antioxidants.
An umbrella review synthesised the evidence on the health effects of a variety of colour-associated bioactive pigments found in fruits and vegetables compared to placebo or low intakes. Health outcomes associated with multiple colour pigments were body weight, lipid profile, inflammation, cardiovascular disease, mortality, type 2 diabetes and cancer. Findings show that colour-associated fruits and vegetable variety may confer additional benefits to population health beyond total fruit and vegetable intake.
Advice
Advice
To increase plant diversity, think of eating the rainbow
Make a stew - add a variety of vegetables, beans and grains like orzo.
Stock up on frozen vegetables and fruits are just as (if not more) nutritious than their fresh alternatives.
Roast vegetables in big batches then freeze for later.
Buy fruit and vegetables following the seasonal calendar for where you live.
Store canned vegetables like beans, corn and lentils.
Increase the colour of your meals - this generally means more polyphenols.
Bulk up your curries and bolognese with beans.
Add seeds, nuts and fruit to your salad.
Snack on healthy homemade dips and spreads.
Experiment with fruits for dessert - poach, bake or griddle them.
Add anthocyanin-rich fruits like berries, currants, grapes, blood oranges, cherries and pomegranates and purple leaf vegetables and tubers like red cabbage, black beans, black rice, and red onion.