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Fall 2002 What Color Is Your Plate?
We have all heard that five servings of fruits and vegetables a day will
improve your health and reduce your risk of certain cancers and
illnesses. In fact, the American Institute for Cancer Research recommends five to nine servings of fruits and vegetables daily, so...
The more colorful your meal, the more health benefits you receive. Research shows that fruits and vegetables from the different color groups provide us with health- promoting phytochemicals. Plants contain thousands of these chemical compounds. That’s why it’s so important to eat a variety of fruits
and vegetables every day. You also will benefit from the vitamins, minerals and fibers that each group offers.
Go for the vibrant red (lycopene and anthocyanins), orange (beta- carotene and bioflavonoids), green (lutein and indoles), blue and purple (anthocyanins and phenolics) and don’t forget about white (allicin). Regardless of whether you are fixing a meal at home, loading up your shopping cart at the
grocery store or eating out... just remember to “Color Your Plate.”
| COLOR |
PHYTOCHEMICAL |
POSSIBLE BENEFITS |
FOODS |
| Green |
Lutein |
Helps maintain vision, reduces risk of cataracts or macular degeneration |
Kale,collards, kiwi, spinach, broccoli, honey dew melon, green peas |
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Indoles |
Reduces risk of cancer, reduces risk of tumor growth in cancer patients |
Broccoli, kale, cabbage, brussel sprouts, cauliflower |
| Orange |
Beta-Carotene |
Powerful antioxidant; boosts immunity, reduces risk of heart attacks, helps maintain vision |
Carrots, mangos, sweet potatoes, apricots, peaches, cantaloupe, pumpkin |
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Bioflavonoids |
Powerful antioxidant; works with vitamin C to reduce heart attack; helps maintain strong bones, teeth, skin |
Oranges, lemons, papaya, grapefruit, peaches, nectarines, pineapple, yellow peppers |
| Red |
Lycopene |
Reduces risk of prostate, breast and skin cancers; reduces risk of heart attacks |
Tomato, watermelon, pink grapefruit, guava, tomato based products |
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Anthocyanins |
Powerful antioxidants; help control high blood pressure; reduce risk of Alzheimer’s and heart attacks |
Red raspberries, beets, strawberries, cherries, red cabbage, red onion, red beans |
| Blue/Purple |
Anthocyanis |
Powerful antioxidant; reduces risk of age related memory loss; helps control high blood pressure; reduces risk of heart attack and Alzheimer’s |
Blue berries, purple grapes, blackberries, black currants |
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Phenolics |
Powerful antioxidants; may slow some effects of aging |
Prunes, raisins, plums, eggplant |
| White |
Allicin |
Boosts immunity, helps lower cholesterol and blood pressure; reduces risk of heart attacks |
Onion, garlic, leeks, chives, scallions |
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