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Color your
plate with a rainbow of fruits and vegetables
Have you ever taken a look
at your plate? Can you find a variety of colors? The
more colors on your plate, the higher amount of vitamins
and minerals! Color your plate with a rainbow of foods
and keep healthy!
Red fruits and vegetables
are colored by natural plant pigments called "lycopene"
or "anthocyanins." Lycopene in tomatoes, watermelon and
pink grapefruit, for example, may help reduce risk of
several types of cancer. Anthocyanins in strawberries,
raspberries, red grapes and other fruits and vegetables
act as powerful antioxidants that protect body cells
from damage. Antioxidants are linked with keeping our
hearts healthy, too. |
Orange/yellow fruits and vegetables are usually
colored by natural plant pigments called "carotenoids."
Beta-carotene in sweet potatoes, pumpkins and carrots is
converted to vitamin A, which helps maintain healthy
mucous membranes and healthy eyes.
Scientists have also reported that carotenoid-rich foods
can help reduce risk of cancer, heart disease and can
improve immune system function. Citrus fruits like
oranges are not a good source of vitamin A. They are an
excellent source of vitamin C and folate, a B vitamin
that helps reduce the risk of birth defects. Bananas are
rich in potassium, a valuable electrolyte your body uses
while exercising. |
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Green
fruits and vegetables are colored by natural
plant pigment called "chlorophyll." Some members of the
green group, including spinach and other dark leafy
greens, green peppers, peas, cucumber and celery,
contain lutein. Lutein works with another chemical,
zeaxanthin, found in corn, red peppers, oranges, grapes
and egg yolks to help keep eyes healthy. The "indoles"
in broccoli, cauliflower, cabbage and other cruciferous
vegetables may help protect against some types of
cancer. Leafy greens like spinach and broccoli are also
excellent sources of folate, a B vitamin that helps
reduce risk of birth defects and helps to keep our
hearts healthy. |
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Blue/purple fruits and vegetables are colored by
natural plant pigments called "anthocyanins."
Anthocyanins in blueberries, grapes and raisins act as
powerful antioxidants that protect cells from damage.
They may help reduce risk of cancer, stroke and heart
disease. Other studies have shown that eating more
blueberries is linked with improved memory function and
healthy aging. |
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White
fruits and vegetables are colored by pigments
called "anthoxanthins." They may contain
health-promoting chemicals such as allicin, which may
help lower cholesterol and blood pressure and may help
reduce risk of stomach cancer and heart disease. Some
members of the white group, like bananas and potatoes,
are good sources of the mineral potassium, too. Some
examples of the white group include bananas,
cauliflower, garlic, ginger, jicama, mushrooms, onions,
parsnips, potatoes and turnips. |
As with any food, always
heed on the side of caution, always wash your items
before you eat them, even if the package says “washed.”
Enjoy your plate!!! |
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