Colour is the key to food nutrition. The natural pigments that make fruits and vegetables so colorful can also help protect your body from common diseases and illnesses as you age. Here’s just a sampling of the health benefits of eating colorful fruits and vegetables.
When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava. The red in tomatoes helps reduce the risk of heart disease, prostate cancer, and other types of cancers.
Bright yellows have many of the same perks as the orange groups: high in essential vitamins. Pineapple, is rich with Vitamin C and manganese. The yellow in corn protects against macular degeneration, the number-one cause of blindness in the elderly. Yellow fruits and vegetables belong to many different families, but they all share the common bond of being health enhancing with great taste.
Orange, the color of a blazing sun, is a must have in your daily diet. Orange vegetables and fruits like sweet potatoes, mangos, carrots, and apricots, contain beta-carotene. In addition to being touted as a powerful health-protector, the orange group is rich in Vitamin C and Vitamin B. The orange in carrots and sweet potatoes helps prevent heart disease by lowering cholesterol and helps reduce the risk of stroke.
Green vegetables look great and taste wonderful, leafy greens helps prevent cancer and keep you healthy. And protect your eyes by keeping your retina strong. Also, research is being done on cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips to see if they may reduce the risk of cancerous tumors! Greens are also loaded with essential vitamins minerals, and fiber.
The blue in blueberries helps protect memory and motor function as you age, and helps fight cancer and heart disease. Blues and purples not only add beautiful shades of your plate, they help prevent heart disease. Blueberries, in particular, are rich in Vitamin C and folic acid and high in fiber and potassium.
These 15 tips helps to increase the consumption of fruits and vegetables in your diet
• Keep cleaned fruits and vegetables in the refrigerator — ready to eat.
• Have vegetables with low-fat dip for a snack.
• Try commercial prepackaged salads and stir-fry mixes to save prep time.
• Add vegetables to casseroles, stews and soups.
• Drink 100% fruit juice instead of fruit-flavored drinks or soda pop.
• Have fruit for dessert.
• Keep a bowl of apples, bananas and/or oranges on the table.
• Choose a side salad made with a variety of leafy greens.
• Bake with raisin, date or prune puree to reduce fat and increase fiber.
• Add lettuce, onions, peppers and/or tomatoes to sandwiches.
• Order veggie toppings on your pizza.
• Enjoy fruit smoothies for breakfast or snacks.
• Pack fresh or dried fruits for quick snacks.
• Limit peeling to preserve fiber content.
• Steam, broil, microwave or cook in small amount of water, avoid boiling.
So when you’re adding color to your plate may add years to your life, think color!
