It is essential that we eat 2-5 servings of fruit and 3-5 servings of vegetables each day as The Food Pyramid recommends for a healthier living. It is important that we eat those as colorful as we can, because the pigments that gives the fruits and veggies their color provide us with a wide range of vitamins, minerals, fiber and phytochemicals. They will also protect us against the effects of aging and may well reduce the risk of cancer or heart disease.
The colors of fruits and vegetables that promote good health are: blue/purple, green, white, yellow/orange and red. So when planning your meals for healthy eating ever day or when dining out, think color.
These foods help to beat the effects of aging as well as lower the risk related to some forms of cancer, are good for maintaining your urinary tracts health and can improve your memory functions. These foods contain varying amounts of health promoting phytochemicals such as anthocyanins and phenolics. You can get blue/purple everyday from foods as blackberries, blueberries, dried plums, purple figs, purple grapes, purple cabbage, eggplant (aubergine).
These can help to lower the risk of some cancers as well as improve your vision and keep both your bones and teeth strong. They contain varying amounts of potent phytochemicals such as lutein and indoles and you can get green color pigments from foods like avocados, green apples, green grapes, kiwifruit, asparagus, broccoli, green beans, green cabbage, celery, cucumbers, peas and spinach.
The white color lowers the cholesterol level and will lower the risk related to some forms of cancer. Again these types of foods contain varying amounts of phytochemicals and this includes allicin which is found in the onion family. You can get all the health benefits you need each day from white foods eating bananas, dates, white nectarines or peaches, cauliflower, garlic, ginger, mushrooms and onions.
Including these foods in your diet will ensure that your heart remains healthy, your vision stays sharp and your immune system is functioning optimally. These foods can lower the risk related to some forms of cancer. Yellow/orange fruits and vegetables contain varying amounts of anti-oxidants such as vitamin C as well as carotenoids and bioflavonoids (which are 2 forms of phytochemicals). You should include orange/yellow fruits and vegetables in your diet and eat yellow apples, apricots, melons (cantaloupes), yellow figs, lemons, mangoes, nectarines, oranges, carrots, yellow and orange peppers, pumpkin and sweet corn.
It is essential that you include red in any healthy eating plan everyday to help maintain a healthy heart, your memory functions and your urinary tract health and also help to lower the risk of cancer. In order to get reds into your diet every day include fruits and vegetables such as red apples, blood oranges, cherries, red grapes, cranberries, beets, red peppers, radishes, red onions and tomatoes.
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Filed under: Nutrition by Nessie