Nutrients present themselves as different colors in in fruits and vegetables. Different colors = different nutrients! If you see a lot of the same colors on your plate, consider mixing it up!
Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.
When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.
The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.
Below is a quick run down of some of the phytonutrients that you’ll find in fruits & veggies of that color:
Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions
Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn
Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage
White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms
Source:
Harvard Health Blog – find the original article here.
Here are some of our most fruit and veggie packed recipes for you to check out!
Fruits:
- Aderezo de Fruta Tropical
- Apple Tuna Salad Sandwich
- Apple Waldorf Salad
- Apricot Blueberry Yogurt Dessert
- Banana Chia Bread
- Black Bean Salsa with Pineapple
- Blackberry Chipotle Chicken
- Chicken and Fruit Salad
- Chicken Garden Spring Rolls
- Chicken Salad with Curry Yogurt Sauce
- Frozen Greek Yogurt Snack Bars
- Fruit Clafoutis
- Fruit Tacos
- Fruity Crunchy Chicken Salad
- Fruity Oat Muffins
- Ginger Melon Salad
- Grilled Fruit Kabobs
- Grilled Peach Sundae
- Grilled Watermelon
- Ham and Pea Salad
- How to Freeze Blueberries
- Importance of Family Breakfast
- Kale and Apple Salad
- Lemon-Blueberry Salad
- Mango Chicken Salad
- Microwave Breakfast Cake
- Nutty Apple Rings
- Pomegranate Fruit Salad
- Raspberry Lemon Overnight Oats
- Red, White and Blue Fruit Salad
- Roasted Cauliflower and Grapes
- Roasted Pears with Nut Oat Crumble Topping
- Shrimp Tacos with Southwest Watermelon Salsa
- Strawberry and Peach Fruit Salsa
- Strawberry Soup
- Sweet Pistachio Salad
- Tips & Tricks: How to Make Lemon Zest
- Tips & Tricks: How to Select the Perfect Melon
- Tossed Apple Salad
- Turkey Tacos and Cranberry Salsa
Vegetables:
- Avocado Nachos with Cilantro Lime Crema
- Baked Cauliflower
- Balsamic Glazed Carrots
- Beef and Vegetable Stir Fry
- Beef Choufleur
- Beef Kabobs
- Beef Stuffed Pasta
- Butternut Squash Soup
- Chicken Stir- Fry Freezer Meal
- Chocolate Pomegranate Brownies
- Corn Stuffed Pork Chops
- Eat Your Spinach
- Eggplant Delight
- Grilled Eggplant
- Grilled Romaine Salad
- Ham and Pea Salad
- Hearty Two Bean Minestrone Soup
- Kale and Apple Salad
- Lemon Thyme Braised Chicken
- Minestrone Pasta
- Oven Roasted Chicken and Vegetables
- Parmesan Celery Salad
- Parmesan Kale Chips
- Pumpkin Chili
- Quick Chicken and Spring Vegetables
- Roasted Asparagus Salad
- Roasted Cauliflower and Grapes
- Sautéed Green Pepper
- Sautéed Vegetable and Potato Hash
- Slow Cooker Taco Soup
- Soba Noodle and Snap Pea Salad
- Spicy Lentil and Quinoa Bowl
- Spicy Southwest Chicken Soup
- Spicy Stuffed Bell Peppers
- Stuffed Baked Potatoes
- Summer Veggies with Bow-Tie Pasta
- Sweet & Spicy Cauliflower
- Tossed Apple Salad
- Vegetable Cheese Tart
- Vegetable Enchiladas
- Vegetarian Enchilada Casserole
- Veggie Tots
- Venison Stir Fry
- Why and How to Eat Bok Choy
- Zucchini and Chicken Pie
- Zucchini-Oat Chocolate Chip Cookies
Need a healthy treat to share this Valentine’s Day? These Raspberry Banana Fruit Bites are the perfect snack to share with your loved ones! 
