The colors of the rainbow aren’t just seen in the sky, but are seen also in two healthy food groups – fruits and vegetables.
Much more than just a pretty face, fruits and veggies are packed with valuable nutrients that we need on a daily basis and in the right amounts to achieve optimum health and well-being.
The recommended daily allowance of fruits and vegetables is 10 servings (half a cup is one serving). Phytochemicals are basically responsible for the lush colors found in fruits and vegetables. They often work together to give you all the healthy benefits, so it’s important that you pick fruits and vegetables from all the color groups:
Reds
The energetic red color is known for its appetite stimulating effect. As energetic as the color itself, red fruits and veggies contain important phytochemicals – lycopene, ellagic acid, and flavanoids – that fight several cancers and diseases.
Lycopene, which has more than twice the antioxidant capacity of other carotenoids, has been shown to protect the human body against cancers including prostate, cervical, and rectal cancer. Ellagic acid has also been shown to protect against various chemically induced cancers, along with its antiviral and antibacterial abilities. Lastly, flavanoids are good antioxidants that protect cells from free-radicals and have been linked with fighting heart disease.
Fruits and veggies: Strawberries, raspberries, cherries, watermelons, tomatoes, red bell peppers, red pepper, red grapes.
Oranges and Yellows
Tasty looking orange and cheerful sunny yellow fruits and veggies are rich in carotenoids, bioflavanoids, and Vitamin C.
Carotenoids and bioflavanoids have promising anti-aging benefits and have been found to prevent heart disease, protect against cancer and improve eye health. Vitamin C, on the other hand, is effective in cell repair and the healing process.
Fruits and veggies: Citrus fruits (oranges, grapefruits, lemons, tangerines), apricots, mangos, papaya, peaches, pears, pineapples, carrots, sweet potatoes, corn, yellow bell peppers, squash.
Greens
Often associated with nature, health and abundance, the green color comes from a pigment called chlorophyll – a photosynthetic pigment that plants use to harness solar energy and convert it into sugars and carbohydrates.
Green fruits and veggies contain anti-cancer phytochemicals that include lutein, indoles, and xeanthin. These phytochemicals are also thought to strengthen bones and teeth, and help prevent cataracts and age-related macular degeneration.
Fruits and veggies: Kiwi, green grapes, avocadoes, mustard greens, spinach, zucchini, collard greens, kale, chard, lettuce, celery, broccoli, okra, asparagus, soybeans, artichokes, green beans, green bell peppers.
Blues and Purples
Strongly associated with tranquility and calmness, blue and purple colors are considered beneficial to both mind and body. Blue and purple veggies are packed with powerful anthocyanins, phenolics and resveratrol.
Anthocyanins, phenolics and resveratrol can protect our cells from damage, help fight cancer, slow down the signs of aging, and prevent heart disease.
Fruits and veggies: Purple cabbages, blueberries, blackberries, purple grapes, raisins, eggplant, plums, prunes, figs, blue corn, black beans.
Whites and Tans
The light and neutral white is often overlooked, yet white fruits and veggies are important, too. The white/tan food group contains sulforaphane, quercetin, and allicins.
Sulforaphane is thought to have cancer-fighting abilities, while allicin has been found to have anti-microbial effects and anti-tumor effects. Quercetin and allicin are often associated with reduced risk of heart disease and strong immune function.
Fruits and veggies: Bananas, mushrooms, onions, garlic, shallots, cauliflower, cabbage, parsnips, button mushrooms, black-eyed peas, turnips, ginger.
Ensure a diverse intake of fruits and vegetables and start living a healthy, colorful life!
Health and Love,
Summer
nice topic , thanks