EAT THE RAINBOW!cmartindieteticintern.weebly.com/uploads/1/2/1/5/12156296/eat_the... · * RED * Has...
Transcript of EAT THE RAINBOW!cmartindieteticintern.weebly.com/uploads/1/2/1/5/12156296/eat_the... · * RED * Has...
THE IMPORTANCE OF EATING FRUITS AND VEGETABLES!
EAT THE RAINBOW!
* 5-9
RED ORANGE YELLOW GREEN BLUE/PURPLE WHITE
*
Benefits of fruits
and veggies
Helps our immune system
Gives us a natural
source of energy
Reduces risk of
digestive problems
Keeps our eyes
healthy
Reduces risk of heart disease
Lowers blood
pressure
Contains vitamins
and minerals
* Vitamin/Mineral Fruit Sources Vegetable Sources
Vitamin A watermelon, tomato, cantaloupe, mango, papaya, grapefruit
broccoli, carrots peas, pumpkin, spinach, sweet potato, kale
Vitamin C strawberries, grapefruit, kiwi, mango, oranges, pineapple
Broccoli, brussels sprouts, squash, green pepper, bok choy, kale
Vitamin E raspberries, avocado, blueberries, peach, pomegranate, kiwi, nectarine
pumpkin, potatoes, taro, squash
Calcium oranges, grapefruit, blackberries, dates, pomegranate, pears
celery, broccoli, okra, parsnip, brussels sprouts, squash, turnip
Iron raisins, cherries, berries, avocados, grapes, lemon, watermelon, figs
kale, pumpkin, peas, lima beans, leeks, potatoes, squash, brussels sprouts
Potassium bananas, avocado, grapefruit, cherries, papaya, watermelon, guava, pomegranate, kiwi
lima beans, pumpkin, potatoes, squash, parsnips, sweet potatoes, bok choy
* * RED * Has Lycopene that helps reduce risk of cancer, lower blood pressure,
and support joints
* Includes: watermelon, strawberries, red apple, cherries, raspberries, tomatoes, red bell pepper, beets, and many more
* ORANGE and YELLOW * Has beta-carotene the promotes collagen formation and healthy joints,
and fights free radicals
* Includes: apricots, carrots, oranges, pineapple, pears, lemon, corn, pumpkin, yellow apples, sweet potatoes, and many more
* GREEN * Has chlorophyll that helps digestion, supports healthy vision, and boost
our immune system
* Includes: broccoli, celery, asparagus, green apples, peas, limes, spinach, kiwi, honeydew, jalapeno, artichoke, and many more
* BLUE and PURPLE * Has resveratrol which helps our immune system, reduces tumor growth,
improves mineral absorption, and acts as anticarcinogens
* Includes: blueberries, purple grapes, eggplant, acai, plums, figs, turnips, boysenberries, and many more
* WHITE * Has allicin that reduces risk of certain cancers, balances hormone
levels, and boost our immune system
* Includes: cauliflower, garlic, onion, coconut, mushrooms, ginger, potatoes, parsnips, and many more
Eating your fruits and vegetables every day will help to keep the doctor away!