This Independence Day, Get Healthy With These Tricolour Foods
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This Independence Day, Get Healthy With These Tricolour Foods

Vallari Sharma
2 min read

This Independence Day, Get Healthy With These Tricolour Foods

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To make the best of the freedom we enjoy, it’s important to stay healthy.

This Independence Day, include these tricolour foods in your diet to improve your health and fitness levels:

Orange Foods

What gives most foods their bright orange hue is a powerful antioxidant called beta-carotene. Beta-carotene helps you get healthy skin, hair, and vision. Also, many orange foods are high in fibre, vitamins, and phytonutrients. Here are 3 healthiest must-eat orange fruits and veggies:


Christopher Columbus rightly called papayas as, ‘fruit of the angels’. They’re sweet, soft, pulpy, and loaded with nutrients. Papayas are rich in antioxidants (beta-carotene), vitamins (vitamin-A and vitamin-C), fibre, flavonoids, magnesium, potassium, and copper. Together these nutrients strengthen the immune system and promote cardiovascular and digestive health.

If you don’t like to eat papayas directly, you can whip a creamy papaya smoothie or shake. However, don’t add too much sugar as papayas are sweet enough to fulfil your recommended sugar intake.


Carrots are another great source of beta-carotene. This beta-carotene gets converted into vitamin-A, once it enters the body. Vitamin-A improves vision, boosts immunity, and promotes growth and development. Besides being rich in Vitamin-A, carrots provide our body with vitamin K1 and vitamin B6. While vitamin B6 provides energy, vitamin K1 promotes bone health and is important for blood coagulation. The potassium content in this crunchy vegetable keeps your blood pressure under check.

Have them raw, or have them cooked, but include this low-calorie vegetable in your diet to remain fit and healthy.


Oranges are known for their high vitamin C content. Vitamin C strengthens the immune system, promotes weight loss, boosts absorption of iron, improves blood circulation, reduces the chances of developing a cataract, and may also help in preventing cardiovascular diseases. According to a study conducted at the University of Kansas, consuming oranges every day might help cure cancer in the initial stages.

We recommend, you eat whole oranges, instead of having orange juice, as a considerate amount of fibre gets lost during the process of juicing.

image3 (1)White Foods

These vegetables might not have a vibrant colour, but have some really amazing health benefits.


It’s also a good source of fibre, protein, selenium, vitamin D, riboflavin, vitamin B6, phosphorus, and potassium. Mushrooms are said to improve immunity, aid in weight management, and improve cardiovascular health.

Mushrooms are a versatile vegetable and can be prepared in several ways. Bake them, sauté them, or puree them— they taste good in all forms.


Turnips are loaded with vitamins and minerals. It’s rich in vitamins like vitamin K, vitamin A, vitamin E, vitamin B1, and minerals like manganese, potassium, iron, calcium, and copper. Since they are high in fibre, they keep you fuller for longer. Turnips are also amazing in getting relief from digestive problems such as constipation.

Green Foods

There is a reason why your mom always told you to eat greens. Struggling to eat them? Here are 7 amazing tricks to make them taste delish. 

While all greens are loaded with nutrients, here are green vegetables that you must include in your diet:


Spinach has high amounts of vitamin K, carotenoids, protein, fibre, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, calcium, potassium, and vitamin C. Spinach strengthens your bones, improves your eyesight, boosts immunity, promotes heart health, and provides you with great amount of energy.  


Broccoli is low in calories and carbohydrates, and is rich in fibre, vitamin K, vitamin C, and folate.  It also contains more protein than most meats. It aids in weight loss, improves immunity, strengthens bones, promotes digestive and heart health.  

Try this delish broccoli soup today.  

Share this ‘tricolour’ diet plan with your friends and encourage them to lead a healthier lifestyle.

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