Posted by: godswaytohealth | July 11, 2012

Add Color to Your Diet

Add Color to Your Diet

Consider adopting a plant-based diet for better health. Plant foods are truly rich sources of important nutrients, and by eating fruits and vegetables of different colors, you will get a wider range of phytochemicals.

COLOR

EXAMPLES OF COLORFUL

FRUITS AND VEGETABLES 

Red

Phytochemical: lycopene

Tomatoes, tomato products, pink grapefruit, and watermelon

 

Red/Purple

Phytochemical: anthrocyanins, resveratrol

Grapes, grape juice, prunes, cranberries,   blackberries, blue berries, strawberries, red apples, cherries, plums, prunes, pomegranate, red bell peppers, red onions, eggplant, beets, red cabbage.

 

Orange

Phytochemical: carotenoids

Carrots, mangos, apricots, cantaloupe, pumpkin, acorn squash, winter squash, and sweet potatoes.

 

Orange/Yellow

Phytochemical: beta cryptothanxin

Orange juice, oranges, tangerines, peaches, papaya, and nectarines.

 

Yellow/Green

Phytochemicals: luetin, zeaxanthin

Spinach, collard, turnip, and mustard greens; yellow corn; green peas; avocados; honeydew melon, watercress, romaine lettuce, cucumber, green beans, green and yellow bell peppers, zucchini, kiwi.

 

Green

Phytochemicals: indoles, sulforaphanes

 

Cabbage, broccoli, Brussels sprouts, cabbage, kale, Swiss chard.

 

White/Green

Phytochemicals: allicin, quercetin and flavonoids

Leeks, onions, garlic, chives, white grape juice, celery, artichoke, aspargus, mushrooms, pears, cauliflower.

 

 

Experts agree that eating a variety of colorful fruit and vegetables, grains, and legumes (dried peas and beans) aids in the fight against cancer.

By making simple diet and lifestyle changes, you may reduce your risk for cancer recurrence as well as your risk for other chronic diseases like heart disease and diabetes mellitus. 

A plant-based diet emphasizes vegetables, fruits, legumes, and whole grains. These foods are good sources of protein, carbohydrates, fat, vitamins, and minerals. They are also naturally lower in calories than foods made from animals.  

Colorful plant foods are also good sources of phytochemicals. Phytochemicals are naturally present in plant foods and they can help to protect our body’s cells from damage by cancer-causing agents. They also help support overall health.  

Eating a plant-based diet does not mean that you have to become a vegan vegetarian; it just means that you should try to select most of your foods from plant sources. 

Another good reminder is to choose minimally processed foods and limit consumption of refined sugar.

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