Knowing the colors of your nutrients helps planning a healthy diet much easier. If you are not sure what color to eat, have a look at this guide:
Blue, purple and deep red
Vegetables in those colors are packed with anthocyanins and proanthocyanins, which are the antioxidants associated with heart health and brain function.
Examples are eggplant, blackberries, blueberries, cranberries, raspberries, strawberries and grapes.
Green (the cruciferous group)
The cruciferous group of vegetables consists of vegetables of the family Brassicaceae like broccoli and kale. They provide indoles and isothiocyanates, substances that may help prevent cancer by promoting the production of enzymes which flush toxins out of the body.
Other examples are brussels sprouts, cauliflower, and green cabbage.
Yellow and green (the leafy group)
Yellow and green vegetables are high in lutein and zeaxanthin, phytochemicals that build up in the eyes and work against age-related macular degeneration, which may cause blindness. Leafy greens are also a source of beta-carotene.
Examples are corn, lettuce, chard, mustard greens, arugula, artichoke, turnip greens, collards, etc.
Orange
The orange in carrots and sweet potatoes stems from the high concentration of alpha and beta-carotene, which is used by the body to produce vitamin A. Vitamin A is important in keeping your eyes, bones, and immune system in order. These substances also work as antioxidants to fight off free radicals that may make the body sick.
Examples are apricots, carrots, mango, papaya, oranges, pumpkin, tangerines, winter squash, sweet potatoes, etc.
White
White foods and vegetables get their color from pigments called anthoxanthins. They also contain allicin, which is believed to lower cholesterol and blood pressure. It also reduces the risk of other chronic diseases such as stomach cancer and heart disease. Bananas and potatoes, prominent members of the white group, are rich sources of potassium as well.
Tips to increase your intake of fruits and vegetables
- Always keep washed and cut fruits and vegetables available in your fridge so you can have a bite anytime you want.
- Add vegetables to your favorite stews and soups.
- Switch to 100% fruit juices instead of the flavored ones.
- Have fruit for dessert
- Put lettuce, onions, peppers and tomatoes in your sandwiches.
- Enjoy fruit smoothies for breakfast.
Studies have shown that people who eat more fruits and vegetables have significantly lower risks of serious medical conditions such as stroke, type 2 diabetes, heart disease, high blood pressure, and even cancers. So, learn the colors and add more fruits to your diet for a longer and fuller life.
Hello Health Group does not provide medical advice, diagnosis or treatment.
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