Keep it colorful...Keep it colorful A rainbow of produce — it’s not just a pretty plate. While...
Transcript of Keep it colorful...Keep it colorful A rainbow of produce — it’s not just a pretty plate. While...
Keep it colorful
A rainbow of produce — it’s not just a pretty plate. While eating at least eight servings of fruits and veggies a day is vital for
health, learn why variety matters, too.
Fruits and vegetables get their bold pigments from phytochemicals — micronutrients that occur naturally in plants. Consumed as part of a balanced diet, they are thought to:
Help maintain a healthy weight
Reduce Type 2
diabetes risk
Protect against some
cancers
Lower your
stroke risk
Maintain your immune
system
Protect against heart
disease
Eat the rainbow
To get variety in the plant foods you eat, nutritionists typically suggest grouping them into the following color categories:
Healthy hues
Examples: Watermelons, red peppers, tomatoes, grapefruits
Phytochemical: Lycopene
Benefit: Helps decrease cell damage from free radicals, reducing cancer risk
Red/Pink
Examples: Oranges, cantaloupes, sweet potatoes, carrots, yellow peppers
Phytochemical: Beta-carotene
Benefit: Converts to vitamin A, which is essential for eye health and immunity
Orange/Yellow
Examples: Green grapes, kiwis, honeydew melons, spinach, broccoli, kale
Phytochemical: Chlorophyll
Benefit: Has been shown to decrease the development of liver cancer
Green
Helps decrease cell damage from free radicals, reducing cancer risk
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“Fill half your meal or plate with a colorful array of both fruits and vegetables. It’s the best way to make sure your body is getting a good variety of essential nutrients.”
— Lindsay Yau, registered dietitian and wellness education specialist with Sharp Rees-Stealy Medical Centers
From the expert
Examples: Bananas, brown pears, mushrooms, cauliflower, parsnips, onions
Phytochemical: Flavonoids
Benefit: May decrease the risk of chronic diseases and help control blood
sugars in those with or at risk of diabetes
White
Examples: Blueberries, purple grapes, purple cabbage, figs, beets, eggplants
Phytochemical: Anthocyanin
Benefit: May protect against heart disease and limit or reduce age-related
memory deterioration
Blue/Purple
memory deterioration