Eat the rainbow!
Try to include more colorful fruits and vegetables in your diet. Many people stick with the same fruits and vegetables all the time. So try to eat more varied colours to reap the benefits that the different colours have to offer. There are several color categories for fruits and veggies. The broader a variety of foods you get from these different categories, the more likely you are to get all of the vitamins and minerals you need for optimal health.
Here are just a few examples of fruits and vegetables from each category:
- White: onions, mushrooms, garlic, bananas, cauliflower, ginger, parsnip
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
- Yellow: butternut squash, peppers, yellow squash, pineapples, yellow tomato, golden beetroot
- Orange: peaches, pumpkin, carrots, sweet potatoes, mango,
Contain beta-carotene n, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
- Red: beets, cherries, watermelon, tomatoes, radishes, cranberries, red onion, rhubarb, strawberries, red chard, red peppers
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
- Green: bok choy, kale, swiss chard, spinach, avocado, kiwi, lime, peas, watercress, rocket, asparagus, green grape, honeydew, courgette
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
- Blue/Purple: Aubergine, purple cabbage, plums, blueberries, figs, raisins, purple potato, beetroot, purple carrots
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.