Skip to content
Join Life Time
a rainbow of fruits and veggies

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.

Green apples
Artichokes
Asparagus
Avocados
Green beans
Broccoli
Brussels sprouts
Green cabbage
Cucumbers
Green grapes
Honeydew melon
Kiwi
Lettuce
Limes
Green onions
Peas
Green pepper
Spinach
Zucchini

 

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.

Blackberries
Blueberries
Eggplant
Figs
Juneberries
Plums
Prunes
Purple grapes
Raisins

 

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.

Bananas
Cauliflower
Garlic
Ginger
Jicama
Mushrooms
Onions
Parsnips
Potatoes
Turnips

As you try to incorporate more color in your diet, preserve those nutrients by:

Limiting peeling to preserve fiber content.
Steaming, broiling, microwaving, or cooking in a small amount of water.
Avoiding boiling. Prolonged exposure to water and heat can break down chemicals unstable to high temperatures.
Serving foods promptly. The longer they stand, the more nutrients are lost.

Thoughts to share?

This Post Has 0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

ADVERTISEMENT

More Like This

Back To Top