When your going to make a meal for yourself or your family do the colors in the meal all resemble one hue? Did you know what the best way to have a healthy well balanced diet is to eat a wide variety of foods in varying colors? Each color has different health advantages to them and why not try and improve your health by having a colorful pallet! I have here a color wheel of delicious fruits and vegetables for you to choose from that will help improve your every day diets! First let us learn a little bit about what you can get from each color of food!
Red Fruits & Vegetables
These fruits and vegetables contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin. 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.
Orange and Yellow Fruits & Vegetables
Orange and yellow fruits and vegetables contain beta-carotene, 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.
Green Vegetables & Fruit
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 and Purple Fruits & Vegetables
These fruits and vegetables 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.
White Fruits & Vegetables
Lastly the white fruits and vegetables, these 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.
So you see, it’s better to eat foods that have a variety of color to have a great meal and improve your health! Here’s that color wheel I promised!