Rainbow of Produce

The colors of fruits and vegetable hints at their nutrients. Paint a palette each day to get the nutrients you need.

THE GREENS

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity. Asparagus and artichokes are good sources of rutin, which maintains a healthy circulatory system. the lutein found in leafy greens is shown to be beneficial to eye health.

Examples of the green group are:

Artichokes
Arugula
Asparagus
Avocados
Broccoli
Cabbage
Cucumbers
Green Apples
Green Beans
Kale
Okra
Peas
Spinach

THE YELLOWS AND ORANGES

Beta-carotene is the soure of the sunny color of carrots, yellow bell peppers, oranges, and sweet potatoes. The body converts beta-carotene to vitamin A, an antioxidant that strengthens the immune system. Citrus fruits, like oranges are not a good source of vitamin A, but vitamin C and folate, B vitamin that helps reduce the risks of birth defects.

Examples of the yellow/orange group are:

Apricots
Butternut Squash
Carrots
Grapefruit
Lemons
Mangoes
Oranges
Peaches
Pears
Pineapple
Pumpkin
Sweet Coren
Sweet Potatoes
Yellow Bell Peppers

THE REDS

Red bell peppers, tomatoes, watermelon, and pink grapefruit contain lycopene, a carotenoid known to help prevent heart disease and certain cancers, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as catsup and spaghetti sauce and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Examples of the red group are:

Beets
Blood Oranges
Cherries
Cranberries
Radishes
Rasberries
Red Apples
Red Bell Peppers
Red Cabbage
Strawberries
Tomatoes
Watermelon

THE PURPLES AND BLUES

Members of this group owe their colr to anthocyanins, powerful antioxidants that may help ward off short-term memory loss and some age-related disease.

Examples of the purple/blue group are:

Beets
Blackberries
Blueberries
Eggplant
Figs
Plums
Prunes
Raisins

THE WHITE GROUP

White fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

Examples of the white group are:

Bananas
Cauliflower
Garlic
Mushrooms
Onions
Parsnips
Potatoes
White Corn

“And God said, ‘See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.’” (Genesis 1:29)

Sources: Everyday Food, January/February 2009

http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm