Color Guide to Staying Healthy and Eating Right

Color Guide to Staying Healthy and Eating Right


According to nutritionists, naturally color-vibrant foods serve an important role in keeping you healthy and even reducing cancer risks. Antioxidants and phytochemicals, which are found in fruits in vegetables, have been noted to significantly reduce cancer risks. Beta carotine and lycopene can help protect cells from damage.

The American Cancer Society still warns that there is no single substance or food that will ward off illness, but the latest preventative answer seems to be in five servings of fruits and vegetables each day.

All the science talk can be intimidating... so we've created a visual guide to help show you which fruits and vegetables are part of a colorful, healthy diet.

The Colors of a Healthy Diet


Eat Your Green Vegetables
 
Green vegetables, like broccoli, spinach, and romaine help to improve eye sight and the immunity system because they are typically very high in vitamin A and vitamin C, as well as low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as lutein and folic acid. Broccoli brings Vitamin B6, B9, and an abundance of Vitamin C to the table. Spinach carries a large amount of magnesium, which is readily available in a lot of our foods, but is essential to living as it is a part of DNA and RNA synthesis. Romaine brings Vitamin A and Vitamin C as a good source for both.
 
 
Lycopene Red Tomotos
 
Red strawberries, cherries, tomatos, and apples improve heart and brain function. The tiny but mighty strawberry is packed with vitamin A and C, as well as potassium and magnesium. Potassium plays a huge cellular role in all animals, being a part of the composition, and potassium also serves as a communicator to muscle fibers. Cherries contain anthocyanins, which is the red pigment in berries, and anthocyanins have been shown to reduce pain and inflammation and also serve as potent antioxidants. Cherries have also been shown to contain high levels of melatonin. Research has shown that people who have heart attacks have low melatonin levels. Besides being an antioxidant, melatonin has also been shown to be important for the function of the immune system. Lycopene, one of nature's most powerful antioxidants, is present in tomatos, and, especially when cooked, has been found beneficial in preventing prostate cancer.
 
 
Vitamin C filled ambersweet oranges
 
Yellow and Orange, as in grapefruit, cantaloupe, squash, and carrots improve the immune sytem, like greens. Oranges, without a doubt, are the greatest source of Vitamin C, but it also has Vitamin B1. Grapefruit is a good source of vitamin C and fiber, and the pink and red hues contain lycopene. Cantaloupes with their polyphenol antioxidants are known to help regulate the formation of nitric oxide, a key chemical in prevention of heart attacks while they also are a good source of vitamin C and beta carotene, which is a provitamin that can be stored in the liver to be later converted to Vitamin A, which helps keep the eyes strong. Carrots contain significant amounts of Vitamin C, B6, and Iron. Squash is a source of riboflavin, potassium, and an abundance of Vitamin C.
 
 
antioxidants rich blueberries
 
Blue and Purple, as in blueberries, black berries, grapes, eggplant, and plums reduce some cancers and keep memory sharp. Blueberries are rich in antioxidants and other phytochemicals, but also are a significant source of Manganese, which is an essential trace mineral for all living things, and Vitamin K. Grapes have been positively linked to fighting cancer, heart disease, degenerative nerve disease and other ailments. Eggplants are low in energy, protein, and vitamin C, but are rich in potassium and calcium. Plums are high in carbohydrates, low in fat and low in calories. Plums are an excellent source of vitamin A, calcium, magnesium, iron, potassium, Vitamin C, and fiber and are free of sodium and cholesterol.
 
 
So, the next time you're out shopping for a meal, make it full of color for your health
 


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10 Comments
Showing 1 - 10 of 10 Comments

bijouloveshues

oooh, what a yummy post!!

This is great :))

lizcrimson

i've always planned lots of colours in every meal. i work hard to make them look nice including the plate colour, then my family grabs paper plates. *sigh*. great post.

mirz

Purple potatoes probably aren't any better than regular potatoes, but still one of my favorite odd colored food is mashed Blue Kongo.

aantix

Wonderful post and it serves to greatly simplify the nutritional debate. If you can manage to get servings of all various colors you'll be in great shape. And if you can workout ( RunFatBoy) 3-5 times a week, you'll have a long life ahead of you.

lizcrimson

mashed Blue Kongo is so cool! i love blue food and drinks.

here's my response to purple potatoes
baby purple potato

vegpatrick

As a vegetarian, this information is so helpful. May I have your permission to translate it into Chinese and post in my website, VegTomato, http://www.vegtomato.org/?

Floor Talk!

What great post - and blog! I can't get enough of this site. Thanks!!!!

NAARA

Wonderful photos of vegies... Liked them ... Keep it on...

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