5 Yellow and Orange Foods to Eat Now!

Benefits of including yellow and orange food group in your diet

Priya Prakasan

Nutritionists recommend three to five servings of fresh fruit and veggies daily. Achieving a balance of colours on your plate is a quick way to ensure that you have the essential nutrients covered. After the whites and reds, it's time for orange and yellow. The organic pigments produced by plants called carotenoids are responsible for the distinct orange-yellow colour in some fruits and vegetables. Carotenoids include beta-carotene which converts into Vitamin A in the human body. Here are some yellow and orange health-brimming ingredients that you can easily incorporate in your diet. 


Rich in vitamin C, lemon is known to lower LDL cholesterol and boost the immune system. This citrus fruit supports heart health, weight loss and digestive health. There are several ways to include this fruit in your diet. You can start your day with a glass of warm water mixed with a dash of freshly squeezed lemon juice. You can also sprinkle freshly squeezed lime over your salads for an added punch of flavour. Mumbai-based nutritionist Naavnidhi K Wadhwa, Coach for Psychology of Eating, Wellness and Healing Expert says, "Apart from being rich in Vitamin C, the presence of limonene in lemon prevents the growth of cancer cells. We require about 40 mg of vitamin C every day so you can add lemons to salads, chutneys or any kind of vegetable preparation." 


Bangalore-based Dr Priyanka Rohatgi, nutritionist, Apollo Hospitals says, "The three traffic light colours are a great way to remember the nutrient-dense fruits and vegetables. Bright yellow and orange-coloured fruits and vegetables have a powerhouse of nutrient-dense pigments like zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene (vitamin A)." Mangoes can improve the appearance of your skin, says Rohatgi. Not only can you eat mango but also apply it topically to enhance the texture and appearance of your skin. You can have it in the form of smoothies, milkshake, or paired with some yoghurt.


This tropical fruit is rich in vitamins, enzymes and antioxidants. Wadhwa suggests including pineapples in your diet as it is or by tossing them in a fruit salad. Another interesting way to incorporate it is in the form of fresh juice or with a huge bowl of oatmeal. It is an incredible ingredient to aid weight loss and improve gut health. It also helps to heal wounds quickly and boost the immune system.


Dr Rohatgi encourages more yellow and orange foods as they are great for eye health. These foods reduce the risk of macular degeneration of the eye, decrease the risk of prostate cancer and encourage the pH balance of the body. Incorporate pumpkin in your diet by grating them into your idli or dosa batter, making vegetable pachadi, pumpkin gojju or a big bowl of soup. You can include pumpkin, pumpkin seeds and the leaves as well in your diet, this versatile vegetable will pack a powerful nutritional punch. If you wish to get a little creative, you can also incorporate it into your dessert. However, make sure you avoid canned pumpkin. 


Oranges are low in calories and full of nutrients. Wadhwa says this delicious citrus fruit has about 170 phytochemicals and more than 60 flavonoids. Its anti-inflammatory and anti-oxidant properties make it a favourite ingredient in skincare routines. Consuming oranges regularly can promote clear and flawless skin. You can have it as it is, make some orange lemonade or even make popsicles at home use this juicy fruit. Dr Rohatgi says, "Orange and yellow fruits and vegetables promote healthy joints, collagen formation and fights harmful free radicals in the body so try to include this food group in the diet as much as possible."


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