Holi: the festival of colors signifies the victory of good over evil. The tradition of Holi is that even the enemies turn friends on Holi and forget any feeling of hardship that may be present. It brings everyone together and strengthens the bond. The festival also promotes good health.

SMILES wishes everyone to enjoy this Holi with your friends and family with lots of organic colors and make your life wonderful and colorful. And we also take this moment to let you know how the colors in your food are good for your health.

Adding colors to your diet is not really a new concept, but do you know why these color foods are essential to staying healthy and overall well being?

Our busy lives often mean that we don’t eat just we ’d like to. Eating a variety of colorful foods with every meal is important for boosting maximum nutrition. Health experts prescribe you eat all colors of the rainbow, as these colors signify the presence of diverse phytochemicals and phytonutrients

Phytochemicals and phytonutrients are the most beneficial substances delivered by plants. People who intake the diets rich in phytonutrients have a lower risk of heart diseases and cancer. In fact, the most brightly colored fruits and vegetables are the richest sources of vitamins, minerals, fiber, and antioxidants which helps prevent constipation.

Each color of fruits and vegetables in your diet has different types of phytochemicals and various health benefits exist. Here are the main color categories of fruits and vegetables and the associated benefits.

The phytochemicals present in red fruits and vegetables are lycopene and anthocyanins. These phytochemicals have a strong antioxidant capacity to protect against cancers, lower the risk of blood pressure and diabetes and reduce inflammation. To increase the red foods in your diet, eat the things listed below

• ● Tomatoes
• ● Watermelon
• ● Strawberries and
• ● Raspberries
• ● Red peppers
• ● Cherries
• ● Pomegranates
• ● Pink grapefruit

Bright orange and yellow foods have those colors because of the existence of alpha and beta carotene, which is converted into Vitamin A in the body. This essential vitamin promotes good eye health, support immune function and decreases heart diseases and various cancers. Orange and yellow foods also protect your bones due to the presence of Vitamin C, Potassium and Folic acid. Eat more foods like:

• ● Carrots
• ● Lemons
• ● Oranges
• ● Mangoes
• ● Sweet potatoes
• ● Tangerines
• ● Pumpkin
• ● Papaya

Green plants are full of chlorophyll and glucosinolates, an antioxidant with a wide variety of health benefits. The main effect of this phytochemicals is clearing the toxins from the body, which helps in lowering the risk of cancer, supporting digestive enzymes, absorption of proteins and nutrients, boosting the immune function and increase the energy levels. Include more of the foods listed below:

• ● Broccoli
• ● Kiwi
• ● Spinach
• ● Cabbage
• ● Sprouts
• ● Peas
• ● Avocados

The bright colors of these fruits and vegetables are due to phytochemicals anthocyanins and proanthocyanidins, a perfect pair of high antioxidants. These antioxidants helps in promoting heart and brain functionality, cellular strength, boosts urinary tract health and reducing inflammation. Eat more foods like:

• ● Blackberries, blueberries, and cranberries.
• ● Plums
• ● Eggplant
• ● Raisins
• ● Purple grapes

White is not so colorful! Still, white or colorless fruits or vegetables have phytochemicals, Allyl sulfides. These white colored foods help in increasing immunity power, reduce the risks of colon cancer, prostate and breast cancers. In addition, these foods also help in lowering cholesterol levels and improve heart health. Incorporate white foods into your diet by eating foods like:

• ● Onions
• ● Garlic
• ● Mushrooms
• ● Leeks
• ● Cauliflower
• ● Radish

Always, choose seasonal foods from each category to maximize the nutritional value. Transform your dietary patterns into a program of nutritious food choices that can last a lifetime.

Holi is celebrated once every year, but your health can be celebrated every day.
Be Healthy with more colors in your diet.