Yellow in food often indicates the presence of lutein, magnesium and vitamin C and limonene. Yellow whole foods are loaded with many anti-oxidants and phytochemicals which help promote healthy liver function, gallbladder and pancreas. Bright colours can be an instant mood booster, particularly the colour yellow. The abundance of vitamin C and anti-oxidants will help your heart, vision, digestion and immune system. Other benefits of naturally yellow foods include maintenance of healthy skin, wound healing, and stronger bones and teeth.
Don’t forget to include these yellow foods in your next shopping trip to stay healthy:
Mangoes
They taste fantastic and are also very healthy. Research shows that they help prevent against colon, breast, leukaemia and prostate cancers. They contain high levels of fibre, pectin, and vitamin C which help to lower unhealthy LDL cholesterol.
Pears
They are naturally high in vitamins C and K, as well as nutrients such as copper, all of which act as antioxidants to protect our cells from damage from free radicals. Pears are an excellent source of dietary fibre which is good for the heart (can lower bad cholesterol by binding to bile salts and carrying them out of the body. Like apples, many of the health benefits are in the skin. They are rich in iron which is good for those suffering from anaemia. They also have a low GI so don’t spike blood sugar levels. They can reduce the risk of stroke by 50% and breast cancer by 34%. Pears are unlikely to cause allergic reactions compared to other fruits.
Yellow Peppers
High in vitamins C and A, yellow peppers have been linked to increased immune system and healthy skin. Yellow peppers are also high in carotenoids which help protect from heart disease.
Pineapple
Pineapples are a great source of bromelain, an enzyme which can ease indigestion and asthma, and optimise brain function. It is cholesterol and fat free and lovely as a dessert sliced up with some greek yoghurt. Its high vitamin C content has also been linked to a decrease in heart disease, cancer, cataracts and stroke.
Lemons
Another great source of vitamin C (ascorbic acid) providing about 88% of the daily recommended intake. They also contain vitamin B6, vitamin A, vitamin E, folate, niacin, riboflavin, pantothenic acid (B5), potassium, zinc, phosphorous and protein. They help to prevent diabetes, constipation, high BP, fever, indigestion and many other problems, as well as improving the skin, nails and hair. Lemons provide protection against inflammatory polyarthritis and arthritis.
Papaya
Papayas are rich in fibre, vitamin C, and anti-oxidants that prevent cholesterol build up in the arteries. One medium sized papaya contains just 120 calories and is high in dietary fibre that aids weight loss by promoting a feeling of fullness and controlling cravings. One papaya provides 200% daily vitamin C so fights against infections and boosts the immune system. They have anti-inflammatory properties and also help in regulating and easing flow during menstrual periods. They help to keep hair shiny and healthy due to the vitamin A utilised in producing sebum. They are low in sugar.
Turnip
Turnips provide a high amount of nutrients for a low amount of calories. Eating one turnip provides 54% of vitamin C as well as 8% of manganese, 7% of potassium. Their potassium level is thought to bring down blood pressure and sulforaphane gives them cancer fighting power (melanoma, oesophageal, prostate and pancreatic). The fibre keeps you fuller for longer, prevents constipation and promotes regularity for a healthy digestive tract. Turnips can be eaten raw or cooked, but roasting them tends to bring out their best flavour.
