Unlock Your Colors!!!

We all know that eating sufficient servings of fruits and vegetables everyday will help to keep the doctor away. Fruits and vegetables are rich sources of vitamins, minerals, fiber and a great variety of phytochemicals (some of which acts as anti-oxidants) that are essential for good health.

Since many phytochemicals give fruits and vegetables their color, eating fruits and vegetables have has never been more fun and easy. Just remember these five amazing colors and you can be sure you are getting a wide range of phytochemicals and nutrients in your diet!

1. Yellow/Orange
2. Blue/Purple
3. Red
4. Green
5. White/Tan/Brown

Each color group above tends to correspond to different combinations of nutrients and phytochemicals.

Yellow / Orange

Vegetables and fruits in the Yellow/Orange group contain phytochemicals such as beta-carotene and flavonoids. Along with Vitamin C, these phytochemicals are being studied for the role they may play in reducing the risk of heart disease, some cancers and slowing aging. Beta carotene is known to be beneficial for eye health. It also protects cells from the damaging effects of free radicals, enhance the functioning of the immune system and reproductive system. Flavonoids also have anti-bacterial, anti-viral, anti-tumor, anti-inflammatory, anti-allergenic and vasodilatory effect. Examples of Yellow/Orange vegetables and fruits that are commonly available globally and almost year round are oranges, lemons, cantaloupes, yellow and orange peppers, carrots and pineapples.

Blue / Purple

Vegetables and fruits in the Blue/Purple group contain phytochemicals like anthocyanins and phenolics. Both of these phytochemicals are powerful antioxidants and are being studied for their potential to reduce the risk of some cancers, heart disease and slowing down the aging process. Anthocyanins and phenolics have long been used for improving visual acuity and treating circulatory disorders such as blood circulation. Anthocyanins and phenolics are also beneficial in reversing the negative effects of aging on balance and coordination. Examples of Blue/Purple vegetables and fruits that are commonly available globally and almost year round blueberries, blackberries, eggplant, prunes, raisins and blackcurrants.

Red

Vegetables and fruits in the Red group contain phytochemicals like lycopene and anthocyanins. Lycopene is being studied for its potential to reduce the risk of some cancers, including prostate cancer and bone health. As mentioned in the preceding paragraph, anthocyanins are being examined for their possible role in delaying several diseases associated with aging. Examples of Red vegetables and fruits that are commonly available globally and almost year round are red apples, cranberries, red peppers, red onions, red cabbage, tomatoes, radishes, red watermelon, red grapes, strawberries and raspberries.

Green

Vegetables and fruits in the Green group contain phytochemicals such as lutein and indoles. Lutein is under study for the role it may play in maintaining good vision. It is also a possible anit-cancer agent, helps ward off the effects of bad cholesterol while keeping arteries clear, combat arthritis and osteoarthritis aches. Indoles on the other hand, are being studied for the role they may have in reducing the risk of certain cancers. Indole 3 Carbinol in particular has been shown to alter the metabolism of estrogen in a beneficial manner, hence beneficial for ovarian, prostate and colon cancers. Examples of Green vegetables and fruits that are commonly available globally and almost year round are green apples, avocados, green grapes, kiwis, asparagus, all types of leafy green vegetables, green beans, celery and broccoli.

White / Tan / Brown

Vegetables and fruits in the White/Tan/Brown group contain phytochemicals such as allyl sulfides and polyphenols. Both of these are under study for their potential role in reducing heart disease as well as stroke and anti-tumor properties. They are also beneficial in terms of lowering bad cholesterol (LDL). Examples of White/Tan/Brown vegetables and fruits that are commonly available globally and almost year round are bananas, cauliflower, garlic, ginger, mushrooms, onions, turnips and brown pears.

So start making your plate colorful today!