The natural colors of foods serve a nutritional purpose. Eating a wide variety of colors will help ensure your body is getting plenty of vital nutrients to support the numerous functions that work to keep your body healthy.
A good rule of thumb for choosing produce: Fresh > Frozen > Canned
Fresh is preferred when available, otherwise frozen and canned can be used as a substitute when fresh is not an option, not to mention frozen and canned have a much longer shelf life.
It is recommended that at each meal half of your plate consists of fresh vegetables and fruits! Here are some options to choose from and how they help:
Yellow: Vitamin C for Beauty
WHAT’S IT DO?
- Detoxifies
- Prevents inflammation
- Healthy joints/tissues
- Healthy skin
WHAT TO EAT.
Yellow apples, bananas, grapefruit, yellow pears, pineapple, ginger, yellow peppers, Yukon gold potatoes, yellow squash.
Orange: Beta-carotene for Cancer Prevention
WHAT’S IT DO?
- Improves immune system function
- Supports eyesight
- Reduces risk of heart disease
- Antioxidant
WHAT TO EAT.
Oranges, nectarines, tangerines, papaya, peaches, mangoes, apricot, cantaloupes, turmeric, orange peppers, pumpkin, sweet potatoes, carrots, acorn squash, butternut squash.
Purple: Anthocyanin for Longevity
WHAT’S IT DO?
- Improves memory function
- Reduces free radical damage
- Healthy blood vessels
- Anti-aging
- Healthy urinary system
WHAT TO EAT.
Blueberries, figs, blackberries, plums, prunes, purple grapes, eggplant, red cabbage, purple cauliflower, red onion, red leaf lettuce, raisins, dates, black currants.
Red: Lycopene for Heart Health
WHAT’S IT DO?
- Antioxidants that protect cells from damage
- Decreased blood pressure
- Helps cell renewal
WHAT TO EAT.
Red apples, strawberries, cherries, cranberries, pink grapefruit, red grapes, pomegranate, watermelon, rhubarb, red peppers, red potatoes, radishes, beets, tomatoes
Green: Folate for Detoxification
WHAT’S IT DO?
- Improves digestion
- Healthy bones
- Supports immune system
WHAT TO EAT.
Green apples, green grapes, celery honeydew, limes, asparagus, avocados, green beans, broccoli, brussel sprouts, green cabbage, lettuce, peas, green peppers, spinach, zucchini, cucumbers, artichokes, snow peas, kiwis, leeks, okra, watercress, bok choy.
White: Allicin for Immune Support
WHAT’S IT DO?
- Lowers cholesterol and blood pressure
- Supports the immune system
- Healthy colon
- Prevents ulcers
WHAT TO EAT.
White peach, pear, coconut, garlic, cauliflower, onions, mushrooms, Jerusalem artichokes, parsnips, shallots
