Keep it colorful...Keep it colorful A rainbow of produce — it’s not just a pretty plate. While...
Transcript of Keep it colorful...Keep it colorful A rainbow of produce — it’s not just a pretty plate. While...
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Keep it colorful
A rainbow of produce — it’s not just a pretty plate. While eating at least eight servings of fruits and veggies a day is vital for
health, learn why variety matters, too.
Fruits and vegetables get their bold pigments from phytochemicals — micronutrients that occur naturally in plants. Consumed as part of a balanced diet, they are thought to:
Help maintain a healthy weight
Reduce Type 2
diabetes risk
Protect against some
cancers
Lower your
stroke risk
Maintain your immune
system
Protect against heart
disease
Eat the rainbow
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To get variety in the plant foods you eat, nutritionists typically suggest grouping them into the following color categories:
Healthy hues
Examples: Watermelons, red peppers, tomatoes, grapefruits
Phytochemical: Lycopene
Benefit: Helps decrease cell damage from free radicals, reducing cancer risk
Red/Pink
Examples: Oranges, cantaloupes, sweet potatoes, carrots, yellow peppers
Phytochemical: Beta-carotene
Benefit: Converts to vitamin A, which is essential for eye health and immunity
Orange/Yellow
Examples: Green grapes, kiwis, honeydew melons, spinach, broccoli, kale
Phytochemical: Chlorophyll
Benefit: Has been shown to decrease the development of liver cancer
Green
Helps decrease cell damage from free radicals, reducing cancer risk
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“Fill half your meal or plate with a colorful array of both fruits and vegetables. It’s the best way to make sure your body is getting a good variety of essential nutrients.”
— Lindsay Yau, registered dietitian and wellness education specialist with Sharp Rees-Stealy Medical Centers
From the expert
Examples: Bananas, brown pears, mushrooms, cauliflower, parsnips, onions
Phytochemical: Flavonoids
Benefit: May decrease the risk of chronic diseases and help control blood
sugars in those with or at risk of diabetes
White
Examples: Blueberries, purple grapes, purple cabbage, figs, beets, eggplants
Phytochemical: Anthocyanin
Benefit: May protect against heart disease and limit or reduce age-related
memory deterioration
Blue/Purple
memory deterioration