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Color Your Diet with a Rainbow of Flavors
Did you know that fruits and vegetables add more than just another pretty color to your plates? Each color represents a group of compounds that are vital for good health. Follow the rainbow below to find your pot of gold...a plate full of health morsels! RED Red vegetables, especially tomato products are high in a lycopene. Lycopene is an antioxidant compound that may help lower the risk of certain diseases including cancer and heart disease. Regular high consumption of fruits and vegetables is recommended as part of healthy eating but some studies have shown that high intake of lycopene-containing vegetables is associated with a lower incidence of certain types of cancer. For example, habitual intake of tomato products has been found to help decrease the risk of cancer of the digestive tract among Italians and in a 6 year study of over 47,000 men, those that ate more tomato products had a reduction in prostate cancer risk! As consumption of tomato products increased, levels of lycopene in the blood increased, and the risk for prostate cancer decreased. Don't like raw tomatoes? Not to worry! Lycopene is highest in tomato paste, so pizza, spaghetti sauce, and ketchup would also have high amounts. Lesser amounts are found in the raw tomato, pink grapefruit, watermelon, papaya, and dried apricots. Cooked tomato sauces provide a better benefit since the heating process makes lycopene more easily absorbed by the body. Also, lycopene needs a little fat for the body to absorb it...so have some sauce and a little olive oil with bread! ORANGE Beta Carotene is a common phytochemical (plant chemical). It is found in bright orange-colored fruits and vegetables such as carrots, pumpkins, peaches, and sweet potatoes. In the body, beta-carotene is converted into vitamin A, which has many vital functions including the growth and repair of body tissues, resistance of the body to infection, and the development of healthy eye tissues. Vitamin A supplements can be toxic so supplementation is not recommended, but foods high in beta-carotene can be a beneficial part of a healthy diet. YELLOW Allicin, is a phytochemical found mostly in onions and garlic. There has been much research to study the effects that this chemical has on our immune system and may be protective against cancer and heart disease. GREEN Lutein, found in leafy green vegetables is an antioxidant, which may promote long-term eye health by preventing the formation of cataracts and slowing the progression of macular degeneration. It may also reduce the risk of heart disease, and protect against breast cancer. So fill your plate with spinach, kale, Romaine lettuce, peas, collard greens, and any other green vegetable that you like! BLUE/VIOLET The most famous phenolic is the blueberry! Phenolics represent a very large category of over 2000 phytochemicals and are one of the most powerful antioxidants! These plant pigments are more than coloring agents for fruit juices, wine, and other beverages. They also contain an array of health-promoting benefits. Any red, purple, or blue fruits and vegetables would contain high sources of this compound. Besides blueberries, raspberries, strawberries, cherries and purple grapes contain significant amounts. When it comes to fighting cancer, vegetables and fruits play an important role. Eating at least 5 servings per day of a variety of fruits and vegetables may provide some protection against certain cancers. Research is ongoing but for now the best way to be sure you are getting an effective mix of the many different phytochemicals is to look for the rainbow in your diet! Five a Day? It's easier than you think! If five servings of fruits and vegetables sounds like a lot...check the list. You will be surprised at what a "serving" actually is!
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