Week 3 – Fruits and Vegetables from Each Color Group
Filed Under (Nutrition, Phytochemicals) by Small Changes on 15-02-2010
Your Small Change for week 3: Make sure that you eat a fruit or vegetable from all five color groups daily.
Research suggests that phytochemicals, pronounced “fight-o-chemicals”, work together with other nutrients found in fruits and vegetables to help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections.
One of the many advantages of consuming fruits and vegetables is that the brightly colored skins contain a variety of phytochemicals not presently found in supplements. The color groups include red, green, white/brown, blue/purple and yellow/orange.
The different colored skins on fruits and vegetables provide different health benefits. This is why it is important to eat a wide variety of fruits and vegetables.
You might already be familiar with some phytochemicals. Have you ever heard of lycopene? Or what about flavonols? Lycopene is phytochemical found specifically in red-colored fruits and vegetables, while flavonols are found in purple or blue fruits and vegetables.
Research shows that diets high in lycopene-rich foods, like tomatoes, may help reduce a man’s risk for prostate cancer, and that flavonols help decrease inflammation in the body, a precursor to heart disease.
Brightly colored fruits and vegetables contain the most disease-fighting phytochemicals and nutrients! Your body can not absorb as many phytochemicals from pills and supplements as it can from eating fruits and vegetables, making it more important than ever to eat 5-9 servings of fruits and vegetables every day.
Remember when it comes to fruits and vegetables – More Matters!
What the colors mean to you:
| Color | Benefits | Fruits/Vegetables |
|---|---|---|
| Blue/Purple | May lower risk of some cancers and improve urinary tract health and memory | Blueberries, Blackberries, Plums, Flame or Black Grapes; Cabbage, Eggplant |
| Green | May decrease your risk of some cancers, improve your vision, and strengthen bones and teeth | Kiwi, Green Grapes, Lime; Broccoli, Leafy Greens, Zucchini, Artichokes |
| Red | Improve hearth health and memory function, and decrease your risk of some cancers | Red Apples, Pomegranate, Watermelon; Tomato, Red Bell Pepper |
| Yellow/Orange | Boosts your immune systems and improves vision and heart health | Lemons, Oranges, Peaches; Carrots, Pumpkins, Butternut Squash, Summer Squash |
| White | May reduce cholesterol levels, improve hearth health and lower your risk of some cancers | Bananas, Pears; Onions, Mushrooms, Garlic |
How did you apply this week’s tip to your life? Let us know by leaving a comment!