Rains and sniffles, sneezes and flus go hand in hand for most people.  But there are some, who go through the entire season without as much as a sneeze.  How do they do it?  Its all about building one’s immunity. While a healthy lifestyle that includes plenty of exercise, physical activity and avoidance of smoking and excessive alcohol, help build overall health, eating the right kind of foods help boost immunity.  There is no reason to avoid fruits or curd / yoghurt during monsoon since these are the very things that are essential to protect you from illnesses. Include the rainbow on your plate, every time you eat ..

There have been studies that support the use of pomegranate juice to combat low platelet levels in dengue.  Fruits have consistently been proven to be the best natural antidotes to many diseases including flu, common cold and cough, fevers, infections and chronic diseases like diabetes, heart disease and cancer.

Research has shown that specific nutrients have particular colors. Greater the color in the food, greater is the amount of that nutrient in the food. Eating various colored fruits and vegetables is the key to fighting off diabetes, heart strokes and different types of cancers.

Red: Red coloured food like tomatoes, beetroots, cherries, watermelons, strawberries, red potatoes, pomegranates etc contain natural plant pigments called lycopenes or anthocyanins. Lycopenes have been seen to reduce risk of several types of cancers especially prostate cancers. Anthocyanins which act as oxidants protect cells from damage and they also keep the hearts healthy.

Orange/ Yellow: Food like yellow apples, grapefruit, lemons, mangoes, papayas, oranges, carrot, sweet corn,peaches, pears, pumpkins etc contain pigments called carotenoids. They also contain vitamin C which protects cells. Carotenoid rich foods can help reduce risk of heart diseases, cancer and can improve the immune system.

Blue/ Purple: Blackberries, blueberries, figs, plums, raisins, purple grapes, eggplant contains pigment called anthocyanins. They act as antioxidants and help to reduce the risk of diseases like cancer, heart disease, and stroke. It is also said that they can even slow down the aging process and also improve urinary tract health. They also improve memory function.

Green: Green vegetables and fruits contain a natural plant pigment called chlorophyll. They contain varying amounts of phytochemicals like lutein and indoles. They help reduce the risk of some kinds of cancers, risk of cataract, age related macular degeneration and protect the skin from UV damage. They are high in fiber content and are very good sources of potassium, magnesium and folate. Examples of green foods are leafy vegetables, cabbage, broccoli, cucumbers, green beans, spinach, kiwi, etc.

White: The white foods such as mushrooms, garlic, onions, bananas, cauliflower, turnips etc have varying amounts of phytonutrients such as allicin. White foods help to reduce blood pressure, cholesterol, heart disease and some types of cancer.

Scientists refer to eating colourful foods as a ‘rainbow diet’ or ‘eating a rainbow’.

To sum it up, eating a variety of coloured vegetables and fruits can boost energy,  fight illnesses, flus and infections, fight heart diseases, reduce the risk of urinary and gastrointestinal tract diseases, strengthen immunity, improve eyesight, lower cholesterol, lower blood pressure, control weight by lowering the calorie intake and lower the risk of various cancers.

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