Most Americans eat few vegetables. Our ancestors ate a huge variety of root vegetables, leaves and “fruit” vegetables like squash and peppers. Whatever your dosha (Ayurvedic constitution), fresh fruits and vegetables are an essential part of the human diet. The diet of Kapha- predominant individuals should be 75% - 80% fresh fruit and vegetables.
Color is a tell-tale clue to the phytonutrients in fruits and vegetables.
Dr. Vasant Lad taught me that red foods are good for the heart: strawberries, raspberries, cherries, cranberries, beets, red peppers, watermelon, tomatoes, red chard etc. Beets have become one of my favorite vegetables. One of the most active phytochemicals in beets is betacyanin. Studies have shown beets to reverse liver cirrhosis and protect from the negative effects of chemotherapy. Red peppers have one of the highest amounts of vitamin C and the capsanthin in red peppers has been shown to increase HDL cholesterol, the healthy cholesterol, in blood. Red cherries are high in anthocyanin but are also one of the few food sources of melatonin, an antioxidant produced by the primary endocrine gland in your brain. Pomegranates have been shown in human studies to reduce atherosclerotic plaque and lower blood pressure. Lycopene, responsible for the red color of tomatoes, appears to protect against both heart disease and cancer. The male prostate gland stores lycopene.
Beet Greens - Not to Be Wasted
The color green signifies chlorophyll and nutrients like lutein and vitamin K. Dark green leafy vegetables, like kale, chard, spinach, cilantro, parsley, arugula, lettuce and watercress should be eaten every day. Other green vegetables are important too. Cucumber skin contains high levels of cucurbitanes, an anti-cancer phytochemical. Avocados, celery, fennel, zucchini and plants in the cabbage family contain important minerals and nutrients.
Berries - Rich in Nutrients
The color purple signifies high levels of anthocyanins. Some purple foods are plums, blueberries, purple cabbage, eggplant, blackberries and grapes.
Carrots and other vegetables like cauliflower, potatoes and sweet potatoes have purple varieties that are showing up more in today’s markets.
Carrots and other vegetables like cauliflower, potatoes and sweet potatoes have purple varieties that are showing up more in today’s markets.
Everyday
Orange and yellow vegetables are known for their high betacarotene content. Carrots, corn, sweet potatoes, yellow squash, yellow and orange peppers, cantaloupe, papaya are all nutrient dense. Not to be skimped are white vegetables like onions, garlic and leeks.
In general, I recommend that everyone have leafy greens, orange, red and purple plants every day…….. a minimum of ten servings, 80% vegetables, 20% fruits.
In general, I recommend that everyone have leafy greens, orange, red and purple plants every day…….. a minimum of ten servings, 80% vegetables, 20% fruits.
