The more color on your plate the better for your health. Ever wonder why?
Growing up, my mom used to try to fill our plates with an abundance of color because it is more attractive to us kids. And that may be why so many processed foods use dye is because the appearance is better. But let’s be clear, I am not talking about artificial color, I am talking about the color of organic whole-foods and what is packed inside that color.
When we choose fruits and vegetables that are different colors, we are getting a variety of nutrients, vitamins and minerals important to a balanced diet. Let’s break it down by color…
RED – Red foods are rich in the phytonutrients lycopene and anthocyanin, which greatly benefit the circulatory system by helping build healthy cell walls. This improves blood pressure, organ function, circulation, urinary tract and overall heart health. Red foods also offer sun protection from harmful UV damage.
Examples of red foods include strawberries, cherries, raspberries, rhubarb, tomatoes, watermelon, beets, radishes, red bell peppers and cranberries.
ORANGE – Orange foods are high in beta-carotene. The human body converts beta-carotene into vitamin A (retinol). Beta-carotene is considered an antioxidant and is also a precursor to vitamin A. This compound helps maintain healthy skin and plays a vital role in eye health.
Examples of orange foods include carrots, cantaloupe, sweet potatoes, butternut squash, apricots, nectarines, and oranges.
YELLOW – Yellow foods are rich in Vitamin C, which helps reduce inflammation, prevents allergies, and radiates younger skin, due to its’ ability to combat free radicals. Yellow foods also contain citrus bioflavanoids, which strengthens the collagen in your skin, tendons, ligaments, and cartilage.
Examples of yellow foods include lemons, squash, pineapples, yellow peppers, and grapefruit.
GREEN – Green foods get their color from chlorophyll, a natural blood purifier that supports the liver and kidneys in the elimination of toxins. Among many other nutrients, green foods also contain high amounts of Vitamin K, which is necessary for blood clotting and building strong bones. Greens are alkalizing and help the body maintain a healthy pH balance, while also maintaining healthy hormone balance. Greens are rich in folate, calcium, potassium, vitamins B, C D & E, omega-3 fatty acids. Green foods aid in digestion and boost immunity to fight off colds and flu.
Examples of green foods include wheat grass, kale, broccoli, brussel sprouts, asparagus, zucchini, green cabbage, green peppers, spinach, green beans, and celery.
BLUE/PURPLE – Bluish purple foods are antioxidant powerhouses. They help memory, overall aging health, longevity and fight free radical damage. They also raise HDL (the “good”) cholesterol, and help maintain a healthy brain.
Examples of blue/purple foods include blueberries, blackberries, plums, purple carrots, purple grapes, eggplant, and purple cabbage.
WHITE – White foods have a wide range of beneficial micronutrients, such as anthoxanthins, sulfur, and quercetin. These compounds are immune boosters, anti-viral, anti-fungal, and anti-inflammatory, which help the body fight infections.
Examples of white foods include garlic, pears, white peaches, onions, cauliflower, and daikon radishes.
Growing up, my mom used to try to fill our plates with an abundance of color because it is more attractive to us kids. And that may be why so many processed foods use dye is because the appearance is better. But let’s be clear, I am not talking about artificial color, I am talking about the color of organic whole-foods and what is packed inside that color.
When we choose fruits and vegetables that are different colors, we are getting a variety of nutrients, vitamins and minerals important to a balanced diet. Let’s break it down by color…
RED – Red foods are rich in the phytonutrients lycopene and anthocyanin, which greatly benefit the circulatory system by helping build healthy cell walls. This improves blood pressure, organ function, circulation, urinary tract and overall heart health. Red foods also offer sun protection from harmful UV damage.
Examples of red foods include strawberries, cherries, raspberries, rhubarb, tomatoes, watermelon, beets, radishes, red bell peppers and cranberries.
ORANGE – Orange foods are high in beta-carotene. The human body converts beta-carotene into vitamin A (retinol). Beta-carotene is considered an antioxidant and is also a precursor to vitamin A. This compound helps maintain healthy skin and plays a vital role in eye health.
Examples of orange foods include carrots, cantaloupe, sweet potatoes, butternut squash, apricots, nectarines, and oranges.
YELLOW – Yellow foods are rich in Vitamin C, which helps reduce inflammation, prevents allergies, and radiates younger skin, due to its’ ability to combat free radicals. Yellow foods also contain citrus bioflavanoids, which strengthens the collagen in your skin, tendons, ligaments, and cartilage.
Examples of yellow foods include lemons, squash, pineapples, yellow peppers, and grapefruit.
GREEN – Green foods get their color from chlorophyll, a natural blood purifier that supports the liver and kidneys in the elimination of toxins. Among many other nutrients, green foods also contain high amounts of Vitamin K, which is necessary for blood clotting and building strong bones. Greens are alkalizing and help the body maintain a healthy pH balance, while also maintaining healthy hormone balance. Greens are rich in folate, calcium, potassium, vitamins B, C D & E, omega-3 fatty acids. Green foods aid in digestion and boost immunity to fight off colds and flu.
Examples of green foods include wheat grass, kale, broccoli, brussel sprouts, asparagus, zucchini, green cabbage, green peppers, spinach, green beans, and celery.
BLUE/PURPLE – Bluish purple foods are antioxidant powerhouses. They help memory, overall aging health, longevity and fight free radical damage. They also raise HDL (the “good”) cholesterol, and help maintain a healthy brain.
Examples of blue/purple foods include blueberries, blackberries, plums, purple carrots, purple grapes, eggplant, and purple cabbage.
WHITE – White foods have a wide range of beneficial micronutrients, such as anthoxanthins, sulfur, and quercetin. These compounds are immune boosters, anti-viral, anti-fungal, and anti-inflammatory, which help the body fight infections.
Examples of white foods include garlic, pears, white peaches, onions, cauliflower, and daikon radishes.