I’m not sure about you, but I LOVE the colour yellow! I always have! As a little girl I shunned pink, and turned to yellow. I LOVED being surrounded by it. It made me feel good. It made me feel happy. SO much so that I painted my ENTIRE room yellow (thanks mum and dad!) when I was about 8 and oh my goodness, it made me happy! I’ll always be grateful for being allowed to have that JOY splashed all over my walls!
Many of my clients and followers have heard me say ENDLESS times, “Eat a rainbow of colours”. Each hue of food offers a different and unique array of health benefits. The compounds responsible for the pigmentation of a fruit or vegetable have specific properties that can unleash untold value and magic within your body.
Today I wish to focus on the incredibly special and splendid shade of yellow. My childhood hero.
Much of the yellow pigment of yellow fruits and vegetables is due to the alpha and beta carotenoids contained within them. Many of us are familiar with beta-carotene, however perhaps not so with alpha-carotene. In their own right these carotenoids offer extensive health benefits, and in addition to these, the body converts them to Vitamin A, which is a body-barrier legend.
Vitamin A is involved in maintaining the linings of our organs, and our entire body in general. When we have healthy “barrier tissues” (think eyes, lungs, urinary tract, intestinal tract, skin), we are less prone to invasive bacteria and viruses.
The anti-oxidant capacity of the carotenes is impressive and a high intake of these compounds has been associated with lower risks of all types of cancer as well as heart disease. As well as the Vitamin A effect, the pure anti-oxidant capacity of the carotenes protects all body cells from free-radical damage thus creating a stronger immune system, more youthful skin, healthier eyes and stronger bones and teeth. Not to mention they are radically “anti-ageing” and protective against many degenerative conditions, such as dementia and Alzheimer’s.
The other key nutrient that confers incredible health benefits in yellow foods is Vitamin C. Again, it’s anti-oxidant activity safe-guards each and every cell from free-radical damage, however also assists in promoting healthy collagen formation and joint harmony. Vitamin C is also vital and central to a healthy immune system.
Additionally, other flavonoids and minerals (such as potassium) in yellow foods help to reduce the incidence or likelihood of macular degeneration, prostate cancer, high blood pressure as well as helping to reduce LDL (“bad”) cholesterol. They also contribute to a more alkaline (read “healthy blood”) balance, and work with magnesium and calcium to fortify every bone cell in your body.
So are you sold on the yellow? I am!
Some of the greatest, and YUMMIEST, local yellow fruits and vegetables to stock up on include:
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Bananas
Oh my! Banana’s are an ALL time, trusted and true health hero. Not only that, but they TASTE delicious and come in their own portable packaging. Who remembers the banana shortage we all suffered through a few years ago? I for one do! It was very depressing to not have access to these incredible beauties and made me appreciate so much more just how lucky we are to enjoy the SIMPLE things! In addition to being loaded with blood alkalising and bone loving potassium, banana’s are also a brilliant source of B Vitamins! In this day and age of stress and over-stimulation, you cannot OD on these babies! And if you have not tried banana frozen, you MUST! Simply too delicious to be true! 🙂
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Lemons
Lemons can get a bit of an “ordinary” wrap. Overlooked and under-appreciated, many have long forgotten the absolute magnificence of these humble, tree-hanging fruits. They boast extraordinary amounts of Vitamin C and so provide outstanding anti-inflammatory effects and are thus very good for those suffering any type of arthritic condition, especially rheumatoid arthritis. Additionally, a unique class of compounds, known as limonoids have been shown to exert a powerful and long acting anti-cancer effect in the body and are especially helpful against mouth, stomach, skin, lung, breast and colon cancers. So get your sour on and learn to luuuurve these healthy-cell lovers. I especially adore them grilled after being squeezed over whatever I am cooking. Divine!
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Squash
There is so much to say about this amazing vegetable, however, I will highlight a unique and key feature of this yellow beauty that stands out from the rest. Its blood-sugar balancing capacity is super-stardom stuff! Therefore, for those with diabetes, insulin resistance or any other type of blood-sugar related issue (cravings, weight management, skin conditions), squash is your friend! Important in healthy sugar metabolism are certain B Vitamins (namely folate, B6, B1, B2, B3 and choline), as well as the minerals zinc and magnesium and the omega 3 fatty acids. Squash is a wonderful source of all of these nutrients and so, yes, a blood-sugar hero. Additionally, the high concentration and TYPE of fibre (pectin to name one) in squash contributes to its incredible insulin and blood-sugar balancing abilities, and the impressive protection against the onset of Type 2 Diabetes. Wow! Gimme some of that good stuff! Simply steam, stir-fry, bake or even slice thinly and eat raw in salads. YUM!
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Pineapple
Living in the land of sunshine certainly has its benefits, and an all-year-round (almost!) supply of sweet, juicy pineapples is just one of them! Pineapple is one of the most widely misunderstood and “mythicised” fruits! Often condemned by “experts” and “weight guru’s” as ” too high in sugar”, the innocent pineapple is commonly ostracised to a “no-go-zone” for those looking to optimise their health, weight or blood sugar management. Over the years I have spent a LOT of time in practice re-educating clients that pineapple is in fact GREAT for them! It is LOADED with many health-giving properties and also wonderfully high in fibre. Any sugar in this fruit is digested slowly as your body has to first break down the fibre structure within which the sugars are contained. If you are not highly active, watching your weight or diabetic it is ALWAYS advised to avoid the JUICE of fruits. The same applies for pineapple. Eat it WHOLE (intact) and in a moderate serving size (a cup is good), and you have NOTHING to worry about and everything to celebrate! Pineapple is an AWESOME source of the enzyme rich compound bromelain, which is thought to aid in the digestion of protein. In addition it also confers powerful anti-oxidant benefits, immune system support and protection against macular degeneration. So there you go! Ignore the fuss and fuzzing about this wonderful local fruit and ENJOY with pure delight! It is equally yummy grilled, raw, frozen, or as an ingredient in curries and desserts 🙂
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There you have it! Eating sunny-foods is bound to impart bountifully spectacular benefits within and without your body! Not to mention the positively uplifting energetic effect upon your soul 🙂
Dive in to the rich, nourishing, joy- and hope-inducing realm of the not so mellow yellow health stars!
Until next time, yours in health and happiness,
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Story by BridgetJane- Food Body Lifestyle Guru and founder of New Leaf Nutrition.
Bridget is incredibly passionate about the essential role food and good nutrition plays in disease prevention, longevity (living better longer), weight management, and overall wellbeing. She enjoys guiding her patients toward maximising health, vitality and happiness, as well as helping her clients to develop a mindful approach towards their wellbeing. Having being overweight herself as a child, and falling prey to bad nutritional habits, Bridget knows only too well how powerfully food can influence not just how you look and feel on a day to day basis, but also how this can impact in the long term.
Having worked as a dietician in a multitude of areas, from childcare to aged care to corporate to one on one, across a range of socio-economic populations, Bridget has learned very quickly what the difference is to really bringing about significant and lasting change in a person’s health. She has recognised that the key is being able to offer clients focused and dedicated time and energy where she can really understand their lifestyle and perspective, thereby offering the most realistic and sustainable solutions to help that individual achieve their particular health goals.
Given this observation, Bridget birthed New Leaf Nutrition, a VIP and boutique-style mobile nutrition service that comes to you. Some of the features Bridget offers in this service, in addition to a personal and thorough assessment, include cupboard cleanouts, supermarket shopping tours, healthy cooking demonstrations, meal planning sessions, food and lifestyle strategies as well as ongoing motivational coaching. All done “in-home”, with real food and personally tailored to you- no off the shelf programs or products.
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If you would like any more information on this story, or perhaps personal advice on how you can promote optimal health through your diet, please do not hesitate to contact Bridget on 0421 332 243,
or email, bridget@newleafnutrition.com.au
or see www.newleafnutrition.com.au
This post was written by Bridget Thompson for Pebbles + Pomegranate Seeds
