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Eat the Rainbow ~ Health Benefits of Color

Why do we need color variety in our food?  Colorful foods contain phytochemicals.  Phytochecmicals occur naturally ONLY in plant foods.  According to Kathy Hoy, EdD, RD, nutrition research manager for the Produce for Better Health Foundation, “Nutrients and phytochemicals appear to work synergistically, so maintaining a varied, colorful diet with healthful whole foods is a pragmatic approach to optimal nutrition.”

For maximum nutrients in your diet, let COLOR be your guide!

Red

Natural pigments called "lycopene" or "anthocyanins"  give red plants their color.  Lycopene may help  reduce risk of several types of cancer while anthocyanins are powerful antioxidants that protect cells from damage.  Antioxidants are also linked with keeping our hearts healthy.
Picture
photo: Christopher Baker via whole living

Red fruits & vegetables

Red apples
Beets
Red cabbage
Cherries
Cranberries
Pink grapefruit 
Red grapes 
Red peppers
Pomegranates
Red potatoes
Radishes
Raspberries
Rhubarb 
Strawberries
Tomatoes
Watermelon 

Orange-Yellow

Natural pigments called "carotenoids" give orange and yellow plants their color.  The beta-carotene in them is converted to vitamin A,  which is beneficial for the eyes.  Carotenoid-rich foods are also beneficial in helping reduce the risk of cancer & heart disease as well as improving immune system function. 
 
Picture
photo: Christopher Baker via whole living

Orange-Yellow fruits & vegetables

Yellow apples
Apricots
Butternut squash
Cantaloupe
Carrots
Grapefruit
Lemons
Mangoes
Nectarines 
Oranges
Papayas
Peaches 
Pears
Yellow peppers
Persimmons
Pineapple
Pumpkin
Rutabagas 
Yellow squash
Sweet corn
Sweet potatoes
Tangerines
Yellow tomatoes
Yellow watermelon
Picture
photo: Christopher Baker via whole living

Green

Green plants are colored by natural plant pigment called chlorophyll.  According to Dr. Bernard Jensen, green plants are among the most rejuvenating and repairing for human tissue.  Chlorophyll, a.k.a. "concentrated sun power", is one of Nature's greatest healers.
Picture
photo: Christopher Baker via whole living

Green fruits & vegetables

Green apples
Artichokes 
Asparagus 
Avocados 
Green beans 
Broccoli 
Brussels sprouts 
Green cabbage
Cucumbers
Chard
Cilantro
Green grapes
 
Honeydew melon
Kale
Kiwi
Lettuce
Limes
Green onions 
Parsley
Peas
Green pepper
Spinach
Watercress
Zucchini 


Purple

Purple plants are colored by natural pigments called anthocyanins which are powerful antioxidants that protect cells from damage.  The benefits of consuming anthocyanins include reduced risk of cancer, stroke &  heart disease as well as improved memory function and healthy aging.
Picture
photo: Christopher Baker via whole living

Purple fruits & vegetables

Blackberries
Blueberries
Cabbage
Eggplant
Figs
Plums
Prunes
Purple cauliflower
Purple grapes
Purple-black olives (naturally ripened)
Purple potatoes
Purple radish
Purple-black rice
Raisins
Rutabaga
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