![]() Taste a Rainbow . Not only does this add to the visual appeal of your plate but it increases the amount and variety of vitamins, minerals, and protective plant compounds you’re consuming. By aiming to eat produce of every color, you’ll be sure to get all the health benefits associated with high fruit and vegetable intake such as lowered blood pressure, decreased risk of cardiovascular disease, and decreased risk of various types of cancer. Red, Blue, Purple Lycopene provides the red color in tomatoes, watermelon, and red grapefruit. These fruits and vegetables have been associated with a reduced risk of many cancers, especially prostate cancer, and protection against heart attacks. Cooked tomato products like canned tomatoes or tomato juice may be the most protective. Powerful antioxidants in colorful strawberries, raspberries, blueberries, grapes and raisins are protective against cell damage and offer the advantage of reduced risk of stroke and cardiovascular disease. Additionally, some studies associate blueberries with improved cognition and decreased age- associated memory loss. Orange, Yellow. Carotenoids provide the orange color in vegetables like carrots, sweet potatoes, pumpkin, pineapple, mangoes, yellow bell peppers, and yellow squash. These fruits and vegetables are associated with enhanced immune function, improved visual properties and decreased risk of cataracts and age- related macular degeneration, the primary cause of blindness in America. Orange citrus fruits help heal wounds, and contain antioxidants that may help reduce the risk of heart disease and certain types of cancer. Green. Green veggies like asparagus, broccoli and green beans derive their rich green color from a pigment called chlorophyll; chlorophyll masks any orange colors if present, which makes green especially good for you! Dark green veggies like spinach, green bell pepper, and cucumbers help keep your eyes safe from oxidative stress and may help decrease the risk of cataracts and macular degeneration. In addition, cruciferous green vegetables such as broccoli, cabbage, kale and Brussels sprouts are helpful for prevention of certain types of cancer. White. If the emphasis for fruit and vegetable intake is to choose items with deep, rich colors, does that mean foods like mushrooms and onions should be ignored? Quite the contrary; these items are also helpful in reducing blood pressure and cholesterol and may also help to reduce cardiovascular disease and the risk of developing certain types of cancer. Examples of these pale- colored, nutrient- packed vegetables include onions, garlic, bananas, potatoes, and mushrooms. So next time you’re cruising the produce section at the grocery store be sure to fill your basket with a variety of fruits and vegetables and remember to taste a rainbow. The Liver Cleansing Diet by Sandra Cabot MD (2008): What to eat and foods to avoid. Welcome to Whole Story, the official blog of Whole Foods Market. As the world’s leading natural and organic grocer we’re all about healthy food and a healthy. When choosing to incorporate fruits and vegetables in your diet, include a “rainbow” of colors. Not only does this add to the visual appeal of your plate but it. Did you know that you can get what your body needs just by eating a colorful variety of fruits and vegetables? Nature has found a clever way to highlight the. How to Eat the Rainbow. Fruits and vegetables come in a rainbow of colors. Choosing produce — from red to violet — ensures a pretty plate full of minimally processed food; plus, each hue is nature’s color code to certain nutrients that help your body function at its best. Here’s how (and why!) to eat the rainbow: Red. Several compounds give red- hued produce their color. This includes two large groups of compounds, flavonoids (including anthocyanins) and carotenoids (including lycopene). These groups are both families of antioxidants, substances studied extensively by scientists to determine what role they may play in destroying free radicals that may lead to a variety of diseases from certain types of cancer to blood vessel damage. Anthocyanins may help with heart health and graceful aging. What to eat: Tomatoes, watermelon, cherries, strawberries, red peppers, red cabbage. Try it: Orange. Orange- hued fruits and veggies offer plenty of beta- carotene, a powerful antioxidant, plus vitamin A and often vitamin C. These nutrients support a host of body functions to help eyesight, immune function and healthy skin. What to eat: Butternut squash, oranges, carrots, mangoes, pumpkins, sweet potato, pineapple, cantaloupe. Try it: Yellow. The yellow in produce can come from the carotenoid zeaxanthin, a class of antioxidants, which has been in the forefront of eye health research. When it comes to antioxidants, most of us know what they do for our health, as they help our body kill bacteria and fight free radicals that damage healthy cells and. A ketogenic diet, which calls for minimizing carbohydrates and replacing them with healthy fats, can help in cancer treatment. Whether you're looking to lose weight or just want a way to get rid of that nasty cold, eHow has all the answers you're looking for. The paleo diet goes beyond weight loss. Here are 15 real benefits of the paleo diet ranging from healthier cells to a smarter brain! Another carotenoid, beta- cryptoxanthin is an antioxidant associated with yellow- orange fruits and can be converted to vitamin A (needed for healthy skin and immunity). Vitamin C, a powerful vitamin antioxidant, is found in citrus and yellow bell peppers and can help with healthy skin and immunity. What to eat: Corn, papaya, or yellow bell peppers, lemons, yellow grapefruit. Try it: Green. Flavonols, beta- carotene, lutein and others offer beautiful shades of green in produce. The compounds in these green fruits and veggies likely support different body systems. For instance, a growing body of evidence links flavonoids to brain and heart health while lutein can help support eye health. ![]() A great way to keep track of the colours children eat each day is to create a fruit and veg. ![]() ![]() ![]() What to eat: Collard greens, kale, Brussels sprouts, spinach, lettuces. Try it: Blue, Indigo and Violet. Anthocyanins are the big contributors to those vivid blue and black colors in produce. Studies link this group of antioxidants to a reduction in oxidative stress (meaning they may support healthy aging) and cardiovascular disease biomarkers. Since concentrations of anthocyanins vary from fruit to vegetable, eat a variety as part of your nutritious diet to reap any benefits. What to eat: Plums or prunes, purple grapes, red cabbage, blueberries, blackberries Try it.
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