Eat a Rainbow of Foods for Your Health

Eat a Rainbow for Your Health

I have written about the benefits of eating fruits and vegetables in the purple or blue color range. What about the other colors? Research is bearing out the health benefits of eating a rainbow of colors. Many health benefits simply cannot be obtained by taking supplements. And of course fresh is best. The next best choice would be frozen since many fruits and vegetables are flash frozen at the farm site ensuring optimum freshness and retention of nutrients. According to information found in the Steps to Health curriculum for North Carolina Extension, ”No single food is better than any other. They all work together in synergy. When food digests, synergy happens as two or more nutrients combine to do what neither could do as well by itself.” Specific colors and their associations are as follows: Red is found in delicious strawberries, tomatoes, radishes, watermelon, and apples. Red fruits and vegetables have important properties that fight against cancer, memory loss, heart conditions, and urinary tract problems. Blue and purple also help with cancer prevention, heart conditions, and memory loss. It seems that prevention of heart problems and cancer are primary benefits of eating a colorful diet. Yellow and orange, found in carrots, squash, cantaloupe, peaches and corn also are important for these two conditions in addition to helping with one’s immunity. Our mothers have told us for years to eat our greens. Most of them knew that green fruits and vegetables were good for us, they just did not know specifically why. Green is the color that helps our vision, bones, teeth, and immune system also. The last color to be discussed is white or tan and the fruits and vegetables that fall into this category. Here we have our potatoes, mushrooms, pears, onions, turnips, and garlic. These foods help with cholesterol levels and high blood pressure. I seriously cannot think of a health condition that is not discussed here except maybe diabetes. According to the February edition of Diabetes Forecast, “Eating a diet high in potassium may help stave off type 2 diabetes, according to a large study. Potassium is an essential mineral (found in foods like bananas and prunes) that is believed to stimulate the production of insulin, the blood glucose-lowering hormone that is deficient in people with diabetes. Participants with the highest potassium levels at the start of the study were 64 percent less likely to develop type 2 diabetes in the following 17 years than those with the lowest levels.” Taking responsibility for our own health is everybody’s business and to be healthy is not rocket science. It does not even require a lot of money. It simply takes a little planning. Eat a rainbow of colors!

Teresa Wiley
FCS Agent

Seasonal Affective Disorder

Seasonal Affective Disorder: Winter Blues

This has certainly been a winter to remember. We have had colder temperatures, more snow, and more cloudy days than usual. No wonder that many of us are suffering from the Winter blues. A more severe form of the winter blues is called seasonal affective disorder. This condition affects women more than men, generally starts in the fall, and lasts until spring. Many medical professionals believe that the lack of sunlight is the culprit. We leave for school and work before the sun is up and we get home just as the sun is setting. We would do much better with the winter blues if we could force ourselves to brave the elements and go for a daily walk. A brisk walk outside in the sunshine for at least an hour is recommended. People with winter blues tend to crave more carbohydrates, particularly sweets, and hence gain weight. They sleep more and have less energy. Are there other factors that contribute to our feelings of malcontent during these long cold winter days? I, for one, suffer the blues when my gas tank has to be refilled and it’s not even February! I heartily agree that more exercise outside would help. However, many of us do not have jobs that allow us to exercise during the hours of sunlight. It is extremely difficult for me to discipline myself to go for a walk during my lunch hour, especially if it is extremely cold outside. Even forcing myself to go to the gym is hard when it is cold and dark when my workday is done. I think that understanding the problem is a step in the right direction. If the sun is shining make an effort to get outside. Bundle your children up and get them out in the sunshine also! There are probably a number of families out there suffering from cabin fever. The first snow is a novelty and children generally have a great time playing in it. However, once they get cold and wet, the fun is over. Then by time we are into multiple snows, the fun is gone. It should be no surprise that people who live near the equator rarely suffer from seasonal affective disorder. They have mostly warm, tropical sunny days. I’m feeling the need for a tropical vacation- too bad my propane tank got to the checkbook first.

Teresa Wiley
FCS Agent