The Nation Newspaper

Tag: Nutrition

  • ‘Nutrition is key to diabetes management’

    ‘Nutrition is key to diabetes management’

    Diabetes sufferers have been advised to take bitter kola, okro and cucumber, among others to lower their blood sugar level.

    According to a naturopath, Dr Gilbert, Ezengige, regular consumption of these natural plants will help in stabilising their glucose level. “Medicinal plants possess the ability to re-generate pancreatic beta cells, promote insulin release and fight the problem of insulin resistance,” he added.

    Ezengige said bitter kola (garcinia kola) known as Orogbo in Yoruba and Aki-ilu in Igbo and bitter leaf’s extract (Vernonia amygdalina) can lower blood sugar level.

    “It contains a bioflavonoid that has a blood sugar lowering property,” he said.

    He said okro (Abelmoschus esculentus) improves insulin sensitivity, adding that cucumber (Cucumis sativus) is one of the most important vegetables for diabetics because “it regenerates the pancreas.”

    Also, guava (Psidium guajava) which is rich in fibers lowers glycemic index, thus, makes it a perfect fruit for diabetics.

    He said cashew (anacardium occidentale) should be taken due to its hypoglycemic property.

    “Fluted pumpkin known botanically as telfaria occidentalis and Ugu in Igbo has efficacious properties to help the recovery of a diabetic.

    “The water extract from its leaves as well as cooked seeds of Ugu have antihyperglycaemic property which makes it beneficial to diabetics,” he said.

    The natural medicine practitioner recommended groundnut because of its blood sugar level lowering ingredients. Consumption of peanut and peanut butter daily is important, he added.

    Diabetics, he said, should eat raw onions and garlic, adding that they are good as they possess anti-hyperglycemic properties.

    “Ginger too can be eating because it increases insulin sensitivity. It also has antihyperglycaemic property.

    “Water extract of basil (scent leaf) known botanically as Ocimum gratissimum; Efirin in Yoruba, Nchuanwu in Igbo lowers blood glucose level.

    “Pigeon pea (Cajanus cajan) seeds flour known in Igbo as fio-fio; Otili in Yoruba are very effective too.”

    The alternative medicine practitioner also recommended boiled “unripe” plantain because of it lowers glycemic figure.

    Diabetics, Ezenige said, should take Vitamin B complex, Vitamin B6 (50mg – 100mg per day improves glucose tolerance), adding that coenzyme Q10 (100 mg/day may stabilise blood sugar in some diabetics.

    “Vitamin C should be taken daily to improve glucose tolerance reducing insulin while vitamin E with mixed tocopherols prevents vascular complications and as such improves glucose tolerance.

    Taking chromium daily, he said, can restore normal glucose utilisation and promotes efficacy of insulin.

    “Daily magnesium intake improves insulin production while regular consumption of zinc helps to lower blood sugar levels,” he said.

    Many people, Ezengige said, are suffering from diabetes without knowing how to manage it.

    He said nutrition can help to effectively check the disease, stressing that diabetics should not depend on drugs and insulin to manage the disease as adequate nutritional support would help in the management of the disorder.

    Ezengige, who is the General Secretary, Natural Integrative Medicine Practitioners Association (NIMPA), said food is medicine and medicine is food.

    He described diabetes mellitus as a medical condition characterised by persistent high level of sugar in the blood.

    This, he said, was occasioned by inadequate secretion of the hormone, insulin or the ineffectiveness of the body cells to efficiently utilise insulin.

    The natural medicine practitioner said people should know their Fasting Blood Sugar (FBS) by having a test to confirm whether their blood sugar is high or not.

    He identified frequent thirst, hunger and urination, as well as weight loss as symptoms.

    Others are body weakness, itching and tingling as well as numbness and blurred visions.

    Ezengige said there are three types of diabetes mellitus (DM). They are insulin-dependent DM (IDDM), which is also called type 1 or  juvenile-onset diabetes; non-insulin dependent DM (NIDDM) known as type 2 diabetes and gestational diabetes (Pregnancy induced diabetes).

    Diabetes, he said, is a serious metabolic disorder across the world.

    He said about 90 per cent of people living with diabetes mellitus have type 2 (NIDDM), adding that half of them may not know they have it.

    “Studies show that an estimated 2.8 per cent of the world population is affected by diabetes mellitus and that this figure may cross 5.4 per cent by the year 2025,” he said.

    Nigeria, he said, is among the top five countries that have the highest number of people affected by type 2-diabetes in sub-Saharan Africa. It has about 1.2 million people living with the disorder; South Africa, 841,000; the Democratic Republic of Congo, 552,000; Ethiopia, 550,000 and Tanzania, 380,000,” he said.

    He listed social structure, obesity and hormonal imbalance as factors influencing diabetes.

    Others are heredity and psychic stress.

    Ezengige said there are six tastes in foods, such as bitter, sweet and sour. Also on the list are salty, pungent and astringent.

    He said: “Modern day eating habits largely overlooks the simple fact that the six tastes in foods affect our physiology. The consumption of artificial sweet foods is prevalent and as such is detrimental of other foods’ tastes.” This, he said, is contributing to various ailments affecting people, especially diabetes.

    He identified bitters as an important food for diabetes mellitus treatment and management.

    “The physiological effects of bitters among other benefits are body tonics, which tones the pancreas. Bitters increase secretion of digestive juices,” he said.

  • ‘Choose the right baby food’

    ‘Choose the right baby food’

    What do you need to consider when choosing your baby’s food? Oyeyemi Gbenga-Mustapha gives some tips.

    The need to seek professional advice by nursing mothers in the choice of best baby food for their infants has been stressed.

    According to the Chairman, Nutrition Society of Nigeria (NSN), Lagos State chapter, Dr Abimbola Ajayi, exclusive breast feeding for the first six months is the best option for a baby. Where this is not practicable, mothers should talk to experts, such as their doctors, pharmacists, nutritionists or any other qualified professionals on the best alternative baby feed.

    “This is because there are different baby formulas for different babies in the market. There are some factors that would necessitate a particular formula for a child. Such factors include the gestation age; family belief, presence of a particular disease, i.e, health status, including for  specialised development. There are a wide range of alternative formulas that support specific aspects of your child’s development. These include metabolic boosters, formula for low-birth-weight and premature newborns, and formula that uses the mother’s own milk (especially good for infants with developmental disorders). If your baby has special requirements of any kind, it is even more important to speak with your doctor about the best nutritional strategy.”

    Ajayi said for preterm babies, mothers should opt for Preterm Formula. “This type of formula requires doctor supervision. It is specifically designed with extra calories and increased nutrient levels that are important for the growth and development of preterm or low birth weight infants.

    “In Nigeria, formula with cow’s milk as its main ingredient is the most common type available on the market. This is Cow-milk-based formula. While most cows’ milk is indigestible by babies until their first birthday, the protein of the milk in the formula is altered to make it much easier to digest. This type will work best for most infants, as it possesses the ideal amount of proteins, carbohydrates and fats – everything that your baby needs.”

    According to her, “Some parents choose soy-based formula for cultural, religious or health reasons. If your family or  infant cannot process milk, soy-based formulas are a great alternative. Just like in cow’s milk-based formula, the protein has been modified to make it easier on the young digestive system. One important thing to note is that half of babies who are allergic to milk are also allergic to soy, so it’s still a good idea to carefully monitor your baby’s digestive health throughout any transitions.

    “In the same vein, there are Lactose-Reduced or Lactose-Free formula. Although rare, some babies can suffer from lactose intolerance. In these situations, a family doctor can recommend a formula in which the lactose is replaced with an alternative type of sugar, such as corn syrup. There exists as well. Thickened Formula. This formula is helpful for infants that spit up frequently (more than four times per day). The formula is designed to thicken in the stomach to help your infant keep the formula down. So also is Amino Acid-based Formula, which is a specialised formula that requires doctor supervision. It is for infants who have physician-confirmed severe cow’s milk protein allergies and/or multiple allergies. For babies that cannot stand cow milk protein, mothers can go for extensively hydrolyzed cow’s milk protein formula. This specialised formula is appropriate for infants who have physician-confirmed cow’s milk protein allergy or malabsorption syndromes. Usage requires doctor’s supervision” she stated.

    The chairman said in Nigeria today, the exclusive breastfeeding arte, the standard for which compliance to breastfeeding practice is measured, “improved slightly from 13 per cent in 2008 to 15 per cent in 2011 (source- Multiple Indicators Cluster Survey MICS) and 17 per cent in 2013 (National Health Demographic Survey). Initiating breastfeeding within 30 minutes of child’s life is the ideal and optimal feeding practice for a new born.”

    She said breastfeeding alone contains all the nutrients, antibodies, hormones and antioxidants an infant needs to thrive. “Breastmilk protects babies from diarrhoea and acute respiratory infections, stimulates their immune systems and response to vaccination and according to some studies, confers cognitive benefits as well. “

    Representative of the NSN President, Chairman Scientific and Technical Committee, NSN, Dr Bartholomew Brai, said it was gladdening that Lagos chapter has come to be, “Lagos is a centre of excellence. Now that NSN has a chapter here, the society as a whole can continue to move on in the spirit of good nutrition for all Nigerians.”

    The National Treasurer, NSN, Alhaja Fatimo F. Amodu, said she was delighted that,2014 World Breastfeeding Week, with the  theme: Breastfeeding: a winning goal for life, was apt. Appropriate breastfeeding practices and support from all members of the society provides a double action of protection for babies during infancy and adult life.”

  • ‘Policy reform needed for aged’

    Policy reforms are needed to ensure Nigeria cope with the growing care demands the elderly, the Director-General, Federal Institute of Industrial Research Oshodi (FIIRO),Dr Gloria Elemo, has warned.

    Speaking at a symposiumwith the theme: Nutrition and health of the  elderly, organised by FIIRO and Dave Omokaro Foundation  (DOF) in Lagos,  Mrs  Elemo  said   the number of elderly above 60  in Nigeria  will rise greatly by  2020, thereby causing increasing demand for health and social services.

    She said prompt action can save many lives, adding that better management of long-term health conditions will reduce the need for hospital or residential care.

    He said many elderly have been living without social support from friends and relations, saying loneliness can affect physical wellbeing thus “it can be as damaging to older persons.”

    Executive Director, DOF, Dr  Emen Omokaro  said there could be a range of community specialist health and care services to support primary care teams to keep people out of hospitals.

    She said it is important to prepare health providers to meet the specific needs of older people, such as training in old age care, preventing and managing age related chronic diseases including mental, neurological and substance use disorders.

    Others are designing sustainable policies on long term and palliative care and developing age-friendly services and settings.

    She said the elderly need  health services offered from local settings and their homes.

    To achieve this, she called on the Federal Ministry of Health (FMoH) to design services for older people to ensure that the right care is delivered in the right place by teams with the skills to meet the health and care needs of people with age-related problems.

    She said although most of the elderly are retired yet they could make important contributions to society as family members, volunteers and active participants in the workforce.

    Nutrition expert, Prof Tola Atinmo, who chaired the occasion, said early intervention and better services in the community will give older people what they need and want.

    He said any move to put the needs and wishes of older people at the centre of their health care is welcomed.

    He said adults are also vulnerable to physical neglect and maltreatment.

    Elder maltreatment, he said, could lead to physical injuries and long-lasting psychological consequences, such as depression and anxiety.

    Patients   with depressive symptoms, he mentioned have poorer functioning and this is   common among the elderly.

    Atinmo said the symptoms of depression in the elderly are often overlooked and untreated because they coincide with other late life problems.

    “Whether it be depression, chronic illness or dementia the nation has a duty to act so older people have the best possible quality of life,” he said.

  • Nutrition key to babies’ development

    Nutritionists have called for adequate care for babies because “the first 1000 days of life are crucial to their development”.

    President, Nutrition Society of Nigeria (NSN), Prof Ngozi Nnam said babies should be nourished right from conception to the second year birthday because their future begins from the womb.

    According to her, adequate nutrients set the future for the child, his health, well being and success are tied to that.

    Nnam, who is a Professor of Community and Public Health Nutrition, Department of Home Science, Nutrition and Dietetics, University of Nigeria, Nsukka (UNN), said it is a period when food habits are formed.

    Nnam spoke at the Nestle Creating Shared Value Media Workshop in Lagos. It was entitled: Nutrition in the first 1000 days of life: the role of nutrition and feeding practices.

    She said growth faltering can occur if a child is not properly taken care of during this period, which is a period of breastfeeding, complementary feeding and transition from liquid food to solid food.

    This period lay the foundation for physical and mental development of babies, she said, adding: “It is a period when cells, tissues and organs are developed and bones are formed.”

    Nnam said parents should see that period as a critical window of opportunity to provide their child with adequate nutrition for proper growth, stressing that mothers could face a lot of challenges due to malnutrition.

    The don said malnourished infants and children are especially vulnerable and at greater risk of malnutrition leading to stunting, wasting, underweight and micronutrient deficiencies.

    She said a child is likely to die from micronutrient deficiency, diseases and common illnesses such as pneumonia, diarrhoa and malaria due to weak immune system.

    Nnam said it is a period of rapid brain development, adding: “This is because up to 70 per cent of brain development happens during pregnancy, 15 per cent during the first year of life, development of brain almost completed by the second birthday.”

    She identified protein, iron, folate, iodine, some fatty acids from fat and carbohydrates are necessary nutrients needed for growth.

    She said no fewer than 50 brain neurotransmitters are affected by the intake of nutrients in the first 1000 days of a child’s life.

    “Inability to provide adequate nutrient for proper development of the brain leads to insult in the brain, that is, it reduces intelligence quotient (IQ) by 13.5 points, and the effects are irreversible. It also leads to stunted brain, stunted development,” Nnam said.

    Head of Nutrition, Federal Ministry of Health, Dr Chris Isokpunwu, said malnutrition and nutrition-related diseases are public health problems in Nigeria.

    He spoke on reducing the risk of under-nutrition in Nigeria through micronutrient fortification: challenges and prospects.

    He said malnutrition slows economic growth and increases poverty through direct losses in productivity from poor physical status.

    “Also, indirect losses from poor cognitive function and deficits in schooling; and losses owing to increased health care costs, are other effects of malnutrition,” she said.

    Nigeria, he said, is one of the 36 countries across the world responsible for 90 per cent of burden of malnutrition.

    He said micronutrients are vitamins and minerals but not made in the body, or only in insufficient amount.

    They are required in small quantities to ensure normal metabolism, growth and physical well being, she added. Some of them are Vitamin A, iron, folic acid, iodine and zinc

  • How ‘good nutrition ’ can aid growth, by experts

    How ‘good nutrition ’ can aid growth, by experts

    Nutritionists have called for adequate education on nutrition to foster growth. According to them, nutrition is the bedrock of development and Nigeria should ensure that its people are nourished to fulfil their potential.

    This was their submission at the Nutrition Society of Nigeria (NSN) nutrition education programme in Lagos.

    President, NSN Prof Ngozi Nnam said improved nutritional knowledge would improve the health of the people. She stressed that only those who take the needed nutrition can reach the desired growth.

    Prof Nnam said 37 per cent of children have stunted growth; 29 per cent underweight and 18 per cent is wasting because they do have the required nutrients for growth.

    She said nutrition is beyond taking balanced diet, but consuming the required nutrients for proper development.

    Poverty, she said, is not responsible for malnutrition because there are food the poor can take to attain the right nutritional status. “The problem is that they lack the knowledge to choose from food that can support their nutrition needs,” she said.

    Director of Nutrition, Lagos State Ministry of Health, Dr Abimbola Ajayi said people are what they eat. “Food is what makes people what they are and nutrition is an integral part of food,” she said.

    Mrs Ajayi said a lot of people eat food that does not meet their physionomical needs.

    She said nutrients contribute to growth and development, adding: “Elements such as iron, zinc and iodine among others, are found in food and they are useful to the body when taken in the right proportion.

    “People without nutritional knowledge may take the same kind of food and still lack adequate nutrition.”

    She said would-be mothers need to take food that will give them nutrients, which can support them in pregnancy, adding that expectant mothers should have required nutrients before, during and after delivery, to support the development of their babies.

    Ajayi, who is the chairman of NSN, Lagos State branch, said women, who compromised healthy diets, would not have a well-developed baby.

    “When a baby is suffering from diarrhoea, he will not be able to use the nutrition he is getting from food. This is because the disease eats up the nutrients,” she added.

    Prof Nnam, therefore, said the time has come to address nutrition, which she described as a serious cankerworm in the society.

    “We need to reduce the rate of malnutrition in the country, in order to increase productivity,” she added.

    Mrs Ajayi said many children do not have adequate nutrition and some are too short for their age, while a few lack basic nutrition.

    Unilever Nigeria’s Nutrition and Health Manager,Victor Ajieroh, said nutrition is the main focus of his organisation.

    Nutrition, he said, fits into the objectives of the Unilever Sustainable Living Plan. “One major goal of the programme is to improve the health and wellbeing of over a billion people across the world and nutrition is a key pillar for achieving this,” he said.

    Ajieroh said the company’s brands serve as vehicles to reach the people with many essential micronutrients. For instance, Blue Band is fortified with six Vitamins: Vitamins A, D, Folic acid, B2, B6 and niacin.

  • Herbs, nutrition good for eye treatment

    Herbal and nutritional therapies have been recommended to support the treatment and management of eye disorders.

    According to a naturopath, Dr Gilbert Ezengige, vitamins such as vitamins A, B complex, B2, C and E play different important roles in addressing various eye problems.

    He also recommended a balanced multi-mineral supplementation to accompany the treatment of eye diseases.

    He said an additional zinc supplementation, in some cases, might be necessary.

    He also said the bio-chemic tissue salt known as Kali phosphoricum (Kali-phos.), which is phosphate of potash or potassium phosphate (K2 HPO4), saying it activated nerve power and was very useful in addressing nerves, brain cells and eye tissue problems.

    “Foods, such as cashew nut, avocado fruit, pepper fruit (mmimi in Igbo), guava, carrot and honey are very suitable for eye health. Also foods that are rich in carotenoids benefit the eyes,” he added.

    Carotenoids, he said, were in the class of phytochemicals (plant chemicals) comprising Beta-carotene, Lutein, Lycopene, among others. “Lutein which is found in many vegetables such as red pepper, spinach and corn is associated with the following key actions; improves vision, anti inflammatory, powerful antioxidant and reduces the risk of artery disease,” he added.

    He said naturopaths have recorded successes in administering herbs such as Aloe vera gel applied to eyes for various eye irritations, weak water extract of bitter kola seed as eye drop to reduce intraocular pressure in glaucoma patients, depending on specific eye disease conditions.

    “They also administer coconut water eye drop for diverse eye conditions, Moringa oleifera  leaf tea which nourishes  the eyes and the brain, Euphrasia officinalis (eyebright) herbal tea which can be taken internally as well as utilised in preparing various eye wash, Bilberry herb and so many others,” he noted.

    He said the eye was a special organ of vision which every individual should protect.

    Ezengige said: “Following modern unhealthy lifestyles, environmental pollution and poor eating habits, more and more people are experiencing poor vision. Even children are not left out in this as there are relatively higher numbers of children now with poor sight and eye diseases compared to what obtained many decades ago. One observes for example that children spend longer hours watching television and sometimes at a very close range and their parents will simply allow them indulge in this without cautioning and correcting them.”

    He said when such children subsequently experience shortsightedness and their eyes called for corrective eye glasses their parents begin to wonder how these all came about.

    He added: “Adults are not left out; most adults, complying with fashion dictates wear eye glasses that are not recommended.”

    This, he said, didn’t augur well for the eyes. “Some over-strained their eyes watching movies late into the night a

     

    nd to worsen it, in a dark room or they are in front of their lap tops and ipads working for long hours uninterrupted,” he added.

    He identified reading in a poorly lit room as a factor which stressed the eyes, adding that regular reading of documents with poor prints or tiny characters can also affect them.

    He advised those whose jobs require that they read or keenly scrutinise items for long hours to give themselves a break and gaze at nearest green field, plantation or garden to relax their eyes. This, he adde, can even be achieved by gazing, if possible, through their office windows at the closest green vegetation.

    The green rays from the vegetation will help to sooth and revitalise the tired eyes, he said.

    “When routinely carried out daily, much assistance is rendered to your eyes,” he added.

    Ezengige, who is the General Secretary of the Natural Integrative Medicine Practitioners Association (NIMPA), advised people to close their eyes firmly when they apply soap on their face while bathing until they properly rinse their face with water.

    He stated: “You should not be experiencing daily stinging of eyes due to soap when bathing and still expect your eyes not to protest.”

    He said there are numerous eye defects as well as eye diseases afflicting humans but these can only be addressed separately.

    He said exercise is good for the body, adding that there are special exercises for the eyes that have been recorded to improve vision.

    “These sets of eye exercises were taught to eye patients by Dr Bates, an ophthalmologist turned naturopath. These eye exercises known as the Bates Method is worth recommending and any interested individuals should try to read about BATES eye exercises so as to be guided by the modalities of performing the exercises effectively. The exercises are even more applicable to patients using recommended corrective glasses for example long-sightedness and shortsightedness. It promises to help them overcome their conditions,” he added.

  • 12 get Nutrition scholarship

    12 get Nutrition scholarship

    Twelve Nutrition and Dietetics masters’ students are the latest recipients of the 2012/2013 Indomie M.sc Nutrition Scholarship Awards.

    The initiative, which is a partnership between Dufil Prima Foods Plc and the Federal University of Agriculture, Abeokuta (FUNAAB), saw 12 post graduate students from various universities across Nigeria emerge as beneficiaries of the scholarship.

    They include Babatunde Folashade (FUNAAB); Folarin Oluyemisi (FUNAAB); Abiade Funmilayo (FUNAAB); Ogunjobi Oluwatoyin (FUNAAB) ; Popoola Kabirat (FUNAAB) ;Fadare Olumuyiwa (FUNAAB) ; Obanla Funke (FUNAAB) ; Oshungunna Bolanle (FUNAAB) ; Maxwell Yemmy (University of Ibadan) ; Abraham Achadu (Ahmadu Bello University, Zaria) ; Junaidu Sani (Ahmadu Bello University, Zaria) and Ogunbunmi Omotayo (University of Ibadan).

    Speaking during the award presentation which took place at the company’s corporate head office in Surulere, Lagos, the Public Relations Manager, Dufil Prima Foods Plc, Mr. Tope Ashiwaju, said the rationale behind the scheme is based on the company’s desire to breed a team of seasoned professionals that can impact the society on nutrition consciousness.

    “Aside from the company’s desire to impact positively on the health sector, owing to the fact that a lot of sicknesses and diseases are caused by malnutrition and intake of the wrong diet, Dufil Prima Foods Plc in the nearest future hopes to become one of the largest health-friendly food company in Nigeria, and if this dream is to become a reality, the organisation would need the services of well trained nutritionists and dietitians, which we hope this initiative will go a long way in achieving.”

    Coordinator of the scholarship scheme, Prof Tunde Oguntona, of the Department of Nutrition and Dietetics, FUNAAB, said 160 students from the six geo political zones applied for the scholarship. However, he said the 12 recipients were the best of the lot that met the stipulated criteria.

    Oguntona said to qualify, applicants who must be Nigerians, must have gained admission to study for an M.Sc Nutrition and Dietetics in select Nigerian universities.

    He praised the sponsors for filling a critical need in the nutrition sector.

    “I indeed commend Dufil Prima Foods Plc, for its unrelenting effort in making this initiative a reality. There is a dearth in the area of nutrition in the society, and I am glad for Indomie’s contribution in making a change in such an area that has being neglected for so long. I will like to use this medium to implore the awardees to make the best use of this opportunity and also call on other corporate organizations to take a lead from DUFIL,” he said.

    A beneficiary of the scheme, Miss Obanla Oluwafunke thanked Dufil Prima Foods Plc on behalf of others and promised to make the best use of the opportunity given to her.

     

  • Nutrition by colour

    1. Red

    What: Tomatoes, watermelon, red peppers, pomegranates, cranberries, raspberries.

    The pigment that gives most red fruits and veggies their signature hue is called lycopene – an antioxidant that may reduce the risks of cancer and cardiovascular disease.

    2. Orange and yellow

    What: Carrots, cantaloupe, apricots, mango, oranges, sweet potatoes, pumpkin, papaya, bananas, corn, summer squash, lemon and grapefruit.

    You can thank beta-carotene for that vibrant orange hue found in carrots, sweet potatoes and the like. The body converts beta-carotine into vitamin A, which helps your eyes, your bones and your immune system stay in tip-top shape. Citrus fruits, like oranges and lemons, are full of vitamin C, of course, but they’re also rich in bioflavonoids, and the two work together to help your bones, skin and teeth, and reduce your risks of cancer and heart disease.

    3. Green

    What: leafy vegetables, kiwi, lime, broccoli, cauliflower, Brussels sprouts, asparagus, zucchini, artichoke and avocado.

    The source of green’s vegetables colour may sound familiar to anyone who ever took biology: chlorophyl. Though green is certainly the colour with the most variety, most green vegetables are high in fiber, many vitamins, calcium, iron, and a whole slew of beneficial antioxidants. Not all greens are created equal, however: iceberg lettuce is not nearly as nutrient rich as, say, kale. As a general rule, the darker the green, the better. Cruciferous vegetables, like broccoli and cauliflower, also contain properties that have been shown to reduce cancer risk.

    4. Blue and purple

    What: Blueberries, blackberries, eggplant, grapes, plums, beets.

    Blue, purple and deep red fruits and vegetables get their colour from a pigment known as anthocyanin, and are rich in antioxidants that are beneficial to the brain, your heart and your immune system.