The Challenge: Stock your refrigerator with an entire rainbow of produce and reap the benefits that phytochemicals have to offer.
Phytochemicals, also called phytonutrients, are chemicals found naturally in plants that help protect against disease.
Goal: Add at least two different colors every day to your meals.
Green
The natural green pigment is called chlorophyll. Chlorophyll can be powerful in helping to prevent cataracts and macular degeneration. Leafy greens and broccoli are excellent sources of folate, a B vitamin that prevents birth defects.
Blue/Purple
Are colored by natural pigments called anthocyanins. Anthocyanins are powerful antioxidants that protect cells from damage. They also may reduce the risk for cancer, stroke, and heart disease. Some studies have suggested that eating more from this group can lead to healthy aging.
White
The white plants are pigmented by anthoxanthins. Anthoxanthins may contain chemicals, such as allicin, which may help lower cholesterol and blood pressure. Other members of this category are rich in the potassium.
As you try to incorporate more color in your diet, preserve those nutrients by:
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