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Nutrition In Color
Variety is the spice of life. It’s also the nutrition of life when it comes to eating a colorful variety of fruits and vegetables. Those colors are packed with vitamins, minerals and other nutrients that keep you and your family healthy and thriving.Scientists only recently have begun to mine the depths of the healthful compounds and phytochemicals that give fruits and vegetables their color. Each color boasts of its own benefits, and that’s why it’s important to select a variety of colors when choosing the produce to put on your table.
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White
The color of garlic, the color of low-fat cheese, yogurt color, the color of soy milk, fruit and milk are examples of food colors in white.This kind of fruit contains many flavonoids that can help cell membranes. Low-fat milk can also helps the heart function better while the calcium are capable to make you lose weight.
-Fruits
Bananas, Brown pears, Dates, White nectarines, White peaches
-Vegetables
Cauliflower, Garlic, Ginger, Jerusalem artichokes, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, White-fleshed potatoes, Shallots, Turnips, White corn
Red
Red vegetables and fruits contain a lot of red pigments that are useful to fight disease and lycopene, a substance that serves health care that would reduce the risk of cell cancer. Lycopene is the phytochemical that make the red foods get their red color. While fruit that contain high oxidant are strawberries, fruits, cranberry. Red foods contain many phytochemicals that reduce free radical damage. The phytochemical called lycopene is especially helpful to prevent prostate problems, and reduce the effects of sun damage on the skin.
Red vegetables and fruits contain a lot of red pigments that are useful to fight disease and lycopene, a substance that serves health care that would reduce the risk of cell cancer. Lycopene is the phytochemical that make the red foods get their red color. While fruit that contain high oxidant are strawberries, fruits, cranberry. Red foods contain many phytochemicals that reduce free radical damage. The phytochemical called lycopene is especially helpful to prevent prostate problems, and reduce the effects of sun damage on the skin.
-Fruits
Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates, Raspberries, Strawberries, Watermelon
-Vegetables
Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, Tomatoes
Yellow
The yellow color of vegetables and fruit indicate its contain a lot of vitamin C. Vitamin C is needed in the body to protect cells.Yellow fruit also contain potassium which very good for lowering high blood pressure, reduce plaque formation in arteries, and serves as a natural laxative (make easy at the toilet)
-Fruits
Yellow apples,, Yellow figs, Lemons, Mangoes, Nectarines, Papayas,, Yellow pears, Persimmons, Pineapples, Tangerines, Yellow watermelon
-Vegetables
Yellow beets, Yellow peppers, Yellow potatoes, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, Yellow winter squash
Green
Fruits and vegetables contain green sulfarophane, isothiocyanate and indoles. Works to spur level components that can break down cancer-causing chemical elements. The darker the green color in vegetables, the more chlorophyll which they contain result the greater antioxidant protection. Such as: broccoli, lettuce, spinach, bok Choi, and green tea. According to research tea can provide an impetus to metabolism because tea contains polyphenols and caffeine, which unite to open up the fat burning process in the different controls. Green foods are especially good for the circulatory system. They contain many minerals and B-complex vitamins. Some phytochemicals found in green foods are sulforaphane and indoles that are very powerful anti-cancer compounds. Researchers have tried to use these as isolated phytochemicals but find that they only work while in the whole food form.
-Fruits
Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears
-Vegetables
Artichokes, Arugula, Asparagus, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onions, Okra, Peas, Green peppers, Snow peas, Sugar snap peas, Spinach, Watercress, Zucchini
Orange
Each serving of orange fruits & vegetables give a lot of beta carotene and alpha carotene;beta carotene help the body be healthful and alpha carotene can be effective against cancer.For your information half a bowl of fruit & vegetables are colored orange can satisfied the need of vitamin c in the body. The orange foods have the carotenoids the help prevent cancer by repairing the DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies get the vitamin A we need, without getting excess that can lead to osteoporosis
Each serving of orange fruits & vegetables give a lot of beta carotene and alpha carotene;beta carotene help the body be healthful and alpha carotene can be effective against cancer.For your information half a bowl of fruit & vegetables are colored orange can satisfied the need of vitamin c in the body. The orange foods have the carotenoids the help prevent cancer by repairing the DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies get the vitamin A we need, without getting excess that can lead to osteoporosis
- Fruit
sweet potatoes, , carrots, pumpkin, peach , mango, papaya and apricots
Blue and purple
Magnesium content in the grapes and raisin are needed for good movement of feces. Grape skin is also a good laxative . water content in this fruit is high enough, so we can add the necessary body fluids. While the eggplant can lower cholesterol and bile acids in the intestine,the take both of it out of the body. In addition,eggplant also contain fruit pectin lowering cholesterol at the high number.
-Fruits
Blackberries, blueberries, Black currants, Dried plums, Purple figs, Purple grapes, Plums and Raisins
-Vegetables
Purple asparagus, Purple cabbage, Eggplant, Purple Belgian endive, Purple peppers, Purple-fleshed potatoes
