5 Yellow Foods to Include in Your Diet

Well, we're nearing the end of our discussion on how to include a variety of different coloured foods in your diet. Eating a rainbow diet is important as each colour brings with it its own set of nutrients and health benefits, certainly some overlap, but each will have some benefits, nutrients, phytochemicals, that are particular to its own colour. So, here you are, 5 yellow foods to include in your diet.



Passionfruit. renescentcollege.com

Passionfruit

I find passionfruit to be one of those deliciously wonderful fruits that you can’t get enough of, I mean that literally, the edible bit is so tiny, if you’re lucky you get a spoonful but it is so worthwhile.  That tangy stringy slippery pulp over the crunchy seeds. Yum. The only issue I have with passionfruit is that they’re often quite expensive, for that tiny bit of pulp you want to be sure they’re good. Being a little fruit, 2 pieces of fruit is one serve. You can cut them in half and eat them as is, scoop out the inside and use it over fruit salad, a Pavlova or any dessert really. Tiny, expensive, risk of not being good… why on earth am I suggesting you eat passionfruit?

Why passionfruit?

The pulp of one passionfruit contains approximately 4grams of carbohydrates, 2gms of which are sugar, 2 grams of which are fibre, making it a low GI food. They contain vitamin A and related nutrients such as beta-carotene, vitamin C and folate. For their itty bitty size, they also have a decent amount of phosphorus and potassium and an incy wincey bit of calcium.

What are passionfruit good for?

Good for the immune system with their vitamin A and C, pre pregnancy in conjunction with other fruits and vegetables due to their folate content. They’re also good for bone and nervous system health with phosphorus, potassium and calcium.

Banana

Who hasn’t tried a banana? Here in Australia where they grow like crazy we’re so spoilt with banana’s I have to admit I almost forget them. They’re delicious, they’re cheap and they’re always available. We’re so used to having banana’s the whole country went into a tailspin when a cyclone decimated our banana crops and they were in limited supply and super expensive. It was amazing how many discussions I had on this topic!

Why banana?

Banana’s contain most of the B vitamins and are a particularly good source of B6. They have plenty of potassium, phosphorus and magnesium. Bananas also contain a small amount of calcium. They have a low glycaemic index and load

What are banana’s good for?

Bananas are great for people who are active, they’re a good source of B vitamins and carbohydrates for energy, and minerals for rehydration. Increased dietary potassium (in conjunction with low sodium) is good for heart health.

Turmeric

Everyone is talking about the health benefits of turmeric. This colourful herb is used a regularly in south Asian and Middle Eastern cuisine. You’ll see it in all sorts of curries and used as a colouring to make rice dishes golden. The colouring properties of turmeric are amazing, and if you’ve ever spilt it, or tried to grate the fresh root you’ll know just how colourfast it is. I’ve had yellow hands for days from grating the fresh root. You can find the fresh root in your supermarket, often near the ginger, or sometimes where you find the chillis. Cook delicious meals from exotic cuisines, or just add it to anything, freshly grated or in powdered form.

Why turmeric and what’s it good for?

Enormous amounts of research into turmeric and its chemical constituents is currently being conducted. To date, turmeric has been shown to have anti-inflammatory benefits as well as being a potent antioxidant. It is currently being used and trialled for a variety of inflammatory conditions including any inflammation of the digestive tract, skin conditions such as eczema and psoriasis and arthritis. It also has liver and digestive benefits due to its stimulation of bile which aids fat digestion. Studies are investigating uses and benefits of turmeric in degenerative diseases such as Alzheimer’s.

Lemon

Lovely lemon. Known for its ability to give a kick to any meal, lemon goes particularly well with seafood. It is however, a delicious ingredient in its own right. Add it to water, or to your juicer, use it as a dressing over your salad or grate the skin over your food.

Why lemons?

Lemons are high in vitamin C and the white pith on the inside of the skin is a good source of bioflavonoids. They also aid in the flow of bile which is great for digestion. Many people drink warm lemon water first thing in the morning for this purpose. They also contain some vitamin A, folate, and calcium, phosphorus and potassium.

What are lemons good for?

I would include lemon for the immune system, and bone and nervous system health, it’s also a great digestive tonic and natural detoxifier.

Squash

Most of us will have eaten pumpkin or potato, but have you had squash? the name refers to a variety of foods, pumpkin is in the squash family, but I like the cute little yellow ones, they're a great addition to a weekend roast.

Why squash?

Squash contain a good amount of vitamin A, lutein and zeaxanthin. They contain most of the B vitamins including folate, vitamin C and iron. They also have good amounts of magnesium, potassium and zinc.

What are squash good for?

A good source of energy, squash have a great nutritional profile. They’re good for the immune system and eye health due to their vitamin A (and related nutrients), vitamin C and zinc levels. Good for heart and cardiovascular health with their B vitamins, magnesium and potassium.  They are a good addition to a vegetarian diet for their iron levels.

 

 

So, there you have it, 5 yellow foods to include in your diet. Give them a go, you may find you love them too.

Chris