Foods By Color: Health and Wellness Benefits

The Creator of all things has gifted us with a rich home so we can live healthy and happy. We are blessed with nature that provide us with nutrients and vitamins that our body needs through colorful plants and creatures. Various colorful vegetables and fruits play different function in our human body. Health experts recommend that we eat at least three colors for each meal and two servings of fruits and another three servings of vegetables for the day.

How? For example, anthocyanins that transform blueberries blue help in maintaining our minds sharp. Tomatoes and watermelon are loaded with lycopene that make them red help shield us from cancers like prostate and breast cancers. Beta-carotene that turn sweet potatoes and carrots into orange assists in maintaining our bones strong, our eyes and immune system healthy.

Load up your meals with these colorful foods:

Red Foods

Red foods are rich source of phytochemicals such as lycopene and anthocyanins that help keep our heart, urinary tract and circulatory system healthy. It also improves memory and lowers risks of cancer growth.

Tomatoes are proven to be rich in lycopene, an antioxidant, that help lower damages to our cells and reduce risks of heart diseases and diabetes.

Cherries have antioxidants that shield us from diabetes, heart, and arthritis problems. Tart cherries assist in reducing inflammation in body and relieve pain due to gout and arthritis. Studies show that cranberries are rich in proanthocyanidins and antioxidants that help prevent bacteria to get into urinary tract wall and lower inflammation in our body.

Red bell peppers are proven low in calories and fat and high in Vitamin C, as well as fiber. They help in strengthening immune system, improve our digestion function, lower our cholesterol level and reduce risks of colon cancer.

Beets are low in calorie, high in fiber, folate, Vitamin A, Vitamin C, and Vitamin K. It helps us improve digestive system, relieve inflammation, and aid in combating heart disease.

Other nutritious red foods are watermelon, pomegranate, strawberries, raspberries, pink grapefruit, red pears, red apples, red kidney beans, red potatoes, red onions, red grapes, rhubarb, radishes, and radicchio.

Try this sample recipe.

Orange Foods

Orange foods are loaded with antioxidants including bioflavonoids, carotenoids, and Vitamin C. They help in keeping our eyes and skin healthy, strong immunity system, reduced risks of cancer, and healthy heart.

Carrots provide us with Vitamin A for keeping our skin healthy and beta-carotene that makes our immune system strong. It also lowers risks of skin cancer. Sweet potatoes are rich in Vitamin A, Vitamin C, fiber, iron, and antioxidants that aid in keeping our skin and immune system healthy, and lower risks of cancer.

Peaches are packed with Vitamin A, Vitamin C, Vitamin E, Vitamin K, and fiber that assist in preventing cellular damage, support healthy digestion function, lower inflammation in the body, and aid in decreasing the risks of cancer.

Oranges are proven to be rich source in Vitamin A and Vitamin C for helping our immunity, heart, and skin healthy. They also contain fiber and magnesium for strong bones and better digestive function.

Other orange foods are cantaloupe, mangoes, papayas, tangerines, apricots, golden kiwifruit, rutabagas, nectarines, Cape gooseberries, persimmons, and butternut squash.

Try this sample recipe with orange veggies.

Yellow Foods

Yellow foods have nutrients for good digestion and brain function. They are excellent source of alpha- and beta- carotenes that promote healthy skin and eyes and reduce risks of cancer.

Yellow peppers are excellent source of Vitamin A and Vitamin C for strong immune system and healthy skin. They have carotenoids to shield us from heart diseases.

Pineapple are fat- and cholesterol-free that aids in neutralizing and controlling fluids in the body and assist in digestive function. It has high in Vitamin C that reduces risks in cancer, stroke heart, and cataracts.

Starfruit, or Carambola,  is rich in Vitamin C and calcium that are good for immune system, bones and muscles.

Yellow foods include mangoes, organic yellow sweet corn, yellow watermelon, yellow apples, yellow pears, yellow tomatoes, yellow figs, yellow beets, yellow winter squash, lemon, and golden kiwifruits.

Try this sample recipe with yellow vegetables.

Green Foods

Green vegetables and fruits are great source of different potent phytochemicals including lutein and indoles that help reduce risks of some cancers, improve eye condition, restore musculature, and promote strong bones and teeth.

That leafy spinach and broccoli provide us with iron, Vitamin K, calcium, and antioxidants for stronger bones and teeth, improved muscle condition and helps reduce risks of some cancers. Kiwi is proven to contain Vitamin E, folate, and glutathione for healthy heart and optimal overall health condition.

Load your kitchen with green foods like lettuce, leafy greens, asparagus, zucchini, celery, broccoli rabe, leeks, watercress, avocados, artichokes, sugar snap peas, arugula, honeydew, Brussels sprouts, broccoflower, pears, chayote squash, limes, cucumbers, Chinese cabbage, endives, snow peas, peas, green apples, green onions, green grapes, green peppers, green beans, and green cabbage.

Try this sample recipe and enjoy summer!

Blue/Purple Foods

Blue and purple foods aid in making our bones stronger, show ability to reduce risks of some cancers, improve urinary tract condition and enhance memory. Their major role is to improve circulation and microcirculation.

Blackberries are rich in Vitamin K, fiber, and antioxidants for overall health condition. Studies also show that blackberries aid in improving our immune system, heart condition, reduce cholesterol level, and lower risks of cancers. Blueberries are rich in Vitamin C, Vitamin E, fiber, and antioxidants for regulating cholesterol level, urinary tract health, and boosting brain function.

Eggplants are rich in fiber which should be 8% of our daily requirements. They are loaded with Vitamin C, phosphorus, and calcium that help promote stronger teeth and bones. Plums are rich in Vitamin B, Vitamin K, and protein that aids in metabolizing carbs.

Blue and purple foods include purple Belgin endive, black currants, purple-fleshed potatoes, dried plums, purple carrots, elderberries, black salsify, purple asparagus, purple grapes, purple cabbage, purple figs, and raisins.

Try and enjoy this recipe with purple foods!

White Foods

credit: alter eco foods

White vegetables and fruits help us reduce our cholesterol levels, blood pressure, and risks of heart problems. White foods also aid in improving our immune and lymph systems and help in healing cellular damage.

White foods are those low-fat foods or fat-free milk, some cheeses, and yogurt which are rich in Vitamin D, phosphorous, and calcium for stronger bones and aid in keeping healthy weight. Yogurt have probiotics for improving digestive function and immune system. The Dietary Guidelines for Americans propose intake of at least 3 servings of dairy products each day.

Cauliflower is rich in powerful antioxidants like Vitamin C and manganese. A single cup of cauliflower contain potent antioxidants, Vitamin C and manganese. Health experts explain that one cup of cauliflower contains 52 mg of Vitamin C for better immune system.

Garlic helps improve heart condition and reduce risks of cancers. It has  high antimicrobial compounds. Onions also contains antimicrobial compounds and flavonoid quercetin that helps shield cells from serious damage and slows the development of tumor.

Mushrooms, ginger, white nectarines, white corn, white peaches, white potatoes, turnips, Jerusalem artichoke, jicama, parsnips, and kohlrabi.

Enjoy this recipe with your family!

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