Alright so on Monday we posted about organic fruits and vegetables and I promised to cover the rainbow of colors and phytonutrients, so let's get down to it.
Red- Colored by lycopene or anthocyanins. Lycopene (found in foods like tomatoes and pink grapefruit) may reduce the risk of several types of cancer (like prostate). Anthocyanins (strawberries and raspberries) are powerful antioxidants (for healthy hearts). Examples: apples, beets, cherries, cranberries, red peppers and radishes.
Orange/ Yellow: Colored by carotenoids. Beta-carotenes (found in carrots and pumkin) are converted to vitamin A to maintain healthy mucous membranes and healthy eyes. Helps to reduce the risk of cancer, heart disease, and improves immune system function. Reduce risk of developing age-related macular degeneration by 43% and lowers the risk of heart attacks by 36%. Examples: apricots, lemons, nectarines, peaches, pears, yellow peppers, and tangerines.
Green: Colored by chlorphyll. Some that contain lutein (spinach, green peppers, cucumbers, and celery) work with zeaxanthin to reduce the risks of cataracts and macular degeneration. Indoles (in cruciform vegetables like brocoli and cabbage) may protect against some types of cancer. Examples: artichokes, avocados, Brussels sprouts, spinach, asparagus, broccoli, cabbage, zucchini, and cucumbers.
Blue/ Purple: Colored by anthocyanins. A powerful antioxidant that protects cells from damage. Also, may reduce the risk of cancer, stroke, and heart disease. Example: blackberries, eggplant, grapes, blueberries, and plums.
White: Colored by anthoxanthins. Has health promoting chemicals (allicin) that lower cholesterol and blood pressure, while reducing the risk of stomach cancer and heart disease. Examples: cauliflower, jicama, mushrooms, garlic, ginger, onions, parsnips, and turnips.
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