Eat in Color
Make use of all colors to make a meal that looks good, tastes good, and provides a plethora of vitamins and nutrients. Here is a chart of what one can expect to absorb from eating all the colors of the rainbow.
|Red||Lypocene||This antioxidant is in red & pink fruit and can help reduce cancer risk and maintain a healthy heart. Women with high levels of this have more pliable arteries, lower blood pressure and lower blood cholesterol. In men it may help prevent prostate cancer.||Tomatoes, Radishes, Rhubarb, Strawberries, Cherries, Red apples, Red grapes, Raspberries, Watermelon|
|Orange and Yellow||Carotenoids||These give skin a healthy glow, but too much could result in an orange glow. Carotenoids are converted to vitamin A by the body in order to keep mucous membranes healthy. The carotenoid lutein is actually stored in the eye to keep it healthy and help prevent cataracts and macular degeneration from forming with age.||Carrots, Sweet potato, Corn, Squash, Apricots, Lemons, Pumpkin, Pineapple, Mangoes, Oranges, Peaches, Nectarines, Grapefruit|
|Blue and Purple||Anthocyanins||These protect cells, may help keep the mind sharp, and can help reduce risks from cancer, stroke and heart disease.||Asparagus, Beets, Red cabbage, Eggplant, Blackberries, Blueberries, Purple grapes, Plums|
|Green||Contain a huge range of phytochemicals||Leafy greens have high levels of folate, which is necessary for DNA duplication and repair.||Spinach Asparagus, Avocados, Broccoli, Peas, Green beans, Green apples, Green grapes, Limes, Kiwi, Lettuce, Spinach, Cabbage, Celery, Cucumber|
|Brown and White||There are varied phytochemicals in this group.||Allicin in garlic has antiviral and antibacterial characteristics while potassium in bananas and potatoes provide essential electrolytes that help maintain fluid levels in the body.||Cauliflower, Mushrooms, Garlic, Potatoes, Onions, Ginger, Parsnips, Dates, Turnips, Bananas, Pears, White peaches|
Always remember that offering a variety of different colored foods on a plate not only has visual appeal when sitting down at the table, but continues to keep a nutritional balance in the body once up from the table.
Eat in Color
Blueberries contain one of the highest concentrations of antioxidants available in any fruit or vegetable, find out more here.