We are told to eat a rainbow of different fruits and vegetables, but nobody really ever explains why. Why is it so vitally important for us to eat fruits and vegetables of so many different colors, and what do the colors of the fruits and vegetables even have to do with the nutrients that they contain? Here is a guide to the phytochemicals and phytonutrients that are contained within fruits and vegetables in different color groups, the food sources that contain them, and the health benefits that are associated with them.
- Color Group: Red
Phytonutrients: Lycopene and Anthocyanin
Health Benefits: These phytonutrients prevent certain types of cancer and strengthen collagen proteins as well.
Suggested Food Sources: Cherries, Tomatoes, Strawberries and Watermelon
- Color Group: Orange
Phytonutrients: Liminoids and Beta Carotene
Health Benefits: These phytonutrients protect against asthma, bronchitis, cataracts and also lung cancer. They can also naturally decrease your bad cholesterol levels.
Suggested Food Sources: Carrots, Melons, Squash
- Color Group: Yellow
Phytonutrients: Liminoids, Zeaxanthin and Beta Carotene
Health Benefits: These phytonutrients protect your vision and work to prevent both colon cancer and breast cancer.
Suggested Food Sources: Yellow Peppers and Corn
- Color Group: Green
Phytonutrients: Lutein, Glucosinolates and Saponins
Health Benefits: These phytonutrients protect your eyesight and promote the maintenance of your skin and your heart. They also lower lipid levels and prevent some forms of cancer.
Suggested Food Sources: Spinach, Tomatillos, Broccoli, Collared Greens
- Color Group: Blue
Phytonutrients: Anthocyanin
Health Benefits: These phytonutrients prevent cervical cancer, cervical cancer and prostate cancer.
Suggested Food Sources: Blueberries, Plums and Grapes
- Color Group: Purple
Phytonutrients: Anthocyanin
Health Benefits: These phytonutrients prevent some types of cancer and have anti-inflammatory qualities as well.
Suggested Food Sources: Grapes, Eggplant, Raspberries and Blackberries
Now here are some tips for getting more out of your time spent at the farmers market:
- Try out a brand new fruit or vegetable that you haven't tried before, or learn a new and interesting way to prepare produce that you know you like.
- Ask for recipe ideas from the vendor to find out how he or she enjoys preparing a specific favorite type of produce.
- Look to find out if there are any special events that are in the works. There might be fun family activities, food tastings and demonstrations as well.
- If you have children, give them a couple of dollars and allow them to make their own selection, because this will give you a much greater chance that they will actually try out the new produce in tonight's dinner.
- Learn more about the colors in the fruits and vegetables and start to experiment how you can add not only flavor to the dishes that you cook with fresh produce, but also the unique colors that you can produce when you add brightly colored fresh produce to your meals.
Photo Credits: Zabowski
Originally posted 2009-08-25 03:28:18. Republished by Blog Post Promoter
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1 comment so far ↓
As much as people wish you just can’t squeeze all the good stuff nature provides into a capsule. My favorite thing about farmer’s markets are the free samples. I’ve found that is the best way to get my kids to try new healthy foods, especially vegetables they normally would reject.
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