Think Color When Eating Fruits and Vegetables

Think Color When Eating Fruits and Vegetables

When eating fruits and vegetables, think COLOR – green, orange, red, purple, and white. These colors in fruits and vegetables provide an array of vitamins and phytochemicals. Phytochemicals are naturally occurring plant compounds in fruits and vegetables that may have health-promoting abilities.

 

  

 Usually, the deeper the color of fruit or vegetable, the better. Sweet potatoes, carrots, winter squash, and other dark orange and dark leafy green vegetables are good sources of phytochemical         “beta-carotene.”      This nutrient is important for vision and immune function. 

Blueberries are a powerhouse of nutrients. The main phytochemical in the blue family of fruits and vegetables, such as blackberries, plums, cranberries, red onions, and strawberries is “anthocyanidins.” Anthocyanidins are antioxidants that have been linked to improved blood vessel health.

The cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, and kale contain the phytochemicals “indoles” and “isothiocyanates” that have been shown to have anti-cancer properties.

Our eyes need nutrients to. “Zeaxanthin,” a carotenoid with antioxidant power, is most often linked with lutein. Zeaxanthin may help to prevent macular degeneration. Eat plenty of leafy green vegetables like spinach, kale, and collard greens to keep your eyes healthy.

Diets can benefit from eating a variety of red fruits and vegetables that contain “lycopene.” Lyscopene is a strong antioxidant and has been associated with a reduced risk for many cancers, especially prostate cancer. Research shows benefits for heart health too. Eat plenty of raw and cooked tomatoes, watermelon, pink grapefruit and red peppers.

Source: eXtension