Colorful foods (Super food) , such as fruits and vegetables, provide many of the vitamins and antioxidants we require while also being low in calories.

By Saadia Munir,Dr .H.U. Khan

Botanical Science Division,Pakistan Museum of Natural History,Islamabad.

The nutrients in vegetables and fruits act harmoniously to defend against cancer, heart disease, vision loss, hypertension, and other disorders, in addition to preserving of full your dish with vibrant colours to increase your daily intake of vital, yet frequently missed, nutrients overall health. Increasing your intake of fruits and vegetables is a terrific way to improve your health. It will benefit your health. However, some foods contain more antioxidants than others. Beta-carotene, vitamin C, and vitamin E are three of the most important antioxidant vitamins. They can be found in a variety of colourful fruits and vegetables, particularly those with purple, blue, red, orange, and yellow hues.


Beta-carotene and other carotenoids: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon

Vitamin Cberries, broccoli, brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers

Vitamin E: broccoli (boiled), avocado, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach (boiled), and sunflower seeds

These foods are also rich in antioxidants:

  • Prunes, Apples ,Raisins, Plums , Red grapes, Alfalfa sprouts , Onions , Eggplant , Beans
  • Other antioxidants that can help keep you healthy include:
  • Zinc:oysters Mushrooms, red meat, poultry, beans, nuts, seafood, whole grains, some fortified cereals (check the ingredients to see if zinc has been added), and dairy products
  • Selenium: Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products