Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects.
Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important.
Fruits and vegetables can be divided into five main colour groups – red, orange/yellow, white/brown, green, and blue/purple. Choose from each colour group each day; some vegetables give you the goodness of more than one colour e.g. cucumber with its green skin and white flesh. Try to avoid peeling foods like apples, peaches and eggplant etc, lest you lose their most concentrated source of beneficial nutrients.
RED:
Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease. Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions.
ORANGE AND YELLOW
Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease. Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn.
GREEN:
These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds). Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil).
BLUE AND PURPLE:
Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots. Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.
WHITE AND BROWN:
The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms
