Fun Food Factoids: Color Code Your Diet - Part Two

The colors of fruits and vegetables are a good indication of what phytonutrients they contain. Blue fruits and vegetables (grapes, blueberries, eggplant, plums, purple asparagus, and purple peppers) are rich in antioxidants, anthocyanins and phenols.



Medium to dark green produce like artichokes, avocados, green peppers, kiwi, spinach and zucchini contain high amounts of antioxidants to reduce the risk of some cancers, calcium to maintain strong bones and lutein for eye health.



Red produce like apples, beets, cherries, strawberries and tomatoes are rich in lycopene and anthocyanins which reduce the risk of some cancers, promote heart and urinary tract health and improve memory function.



Yellow and orange indicate the presence of vitamin C, antioxidants, carotenoids and bioflavonoids. Examples are carrots, grapefruit, lemons, nectarines, oranges and tangerines. Benefits: boost immune function, promote heart and eye health and reduce the risk of some cancers.



White, tan, and brown vegetables from the onion family, such as garlic, scallions and onions, contain the phytochemical allicin. In addition to having antibacterial and anti-viral properties, allicin helps lower cholesterol and blood pressure as well as keep the blood thin to reduce the risk of clots. Finally, allicin is believed to protect against some cancers and protect against their spread. Selenium, which is found in mushrooms, is also being studied for its anti-cancer properties.



Did you notice a theme here? Produce – whether fresh, frozen or canned – is good for your health in many ways, but the one commonality they share is reducing cancer risk.



Tags: antiaging foods, brown food, anti-cancer food