A vibrant, beautiful, colorful plate does so much more than feed the eyes. Richly pigmented fruits and vegetables are loaded with anti-inflammatory vitamins, minerals, antioxidants and phytochemicals to keep you feeling and looking young, healthy and beautiful. Each color family offers a different array of these key nutrients and antioxidants, so incorporate all of these color families into your family’s daily diet!
Red/Pink:
A variety of red and pink foods contain a variety of important nutrients and phytochemicals including vitamin C, carotenoids including lycopene and sometimes resveratrol. Although reviews are mixed, there is good evidence that a diet rich in naturally lycopene-rich foods helps reduce the risk and severity of prostate cancer in men. Resveratrol is protective against heart disease, degenerative diseases such as Alzheimer’s disease and certain eye disorders. Resveratrol and vitamin C combined are also excellent in protecting the skin from free radical damage and aging.
Foods to enjoy: Pomegranate, tomatoes, red berries (strawberries, raspberries, cranberries, goji berries, red currants), red peppers, roiboos tea, red grapes, watermelon, pink grapefruit, guava,
Orange/Yellow:
Orange and yellow foods are typically high in beta carotene, which is converted in the body to vitamin A. Vitamin A is essential in immune function, tissue repair, healthy vision and skin as well as acting as an important antioxidant. These fruits and veggies also tend to be high in vitamin C and a variety of carotenoids that help cells communicate with each other, protect against heart disease and of course provide potent antioxidant protection against free radical attacks.
Foods to enjoy: sweet potatoes, carrots, citrus fruits, pineapple, mango, peaches, nectarines, pumpkin, squash, yellow peppers, apricots, turmeric
Green:
Greens really are some of nature’s most perfect foods. Beyond being a source of vitamin C, vitamin K, beta carotene, calcium, magnesium, manganese, iron and fiber these foods are also packed with phytonutrients and carotenoids that provide all kinds of health benefits. The carotenoids lutein and zeaxanthin work together to help protect the eyes from macular degeneration and cataracts. Interestingly enough supplementing with beta carotene appears to increase the risk of lung cancer in smokers, although a diet high in a variety of naturally occurring carotenoids does appear to reduce this risk.
Brassica vegetables (broccoli, Brussels sprouts, kale, kohlrabi, turnip greens etc) help move toxins out of the body by boosting phase II liver detoxification and contain a number of phytochemicals that appear to help reduce excess estrogen and the risk of estrogen-sensitive cancers and diseases.
Chlorophyll is the green pigment found in plants that allows plants to convert sunlight into energy by photosynthesis. The chlorophyll molecule nearly identical to heme (carries oxygen in the blood) except chlorophyll is centered on a magnesium atom and heme is centered around an iron atom. Chlorophyll has been found to have potent antioxidant, anti-cancer, DNA repair and detoxifying effects. It also acts as a natural deodorant from within.
Foods to enjoy: a variety of dark leafy greens (spinach, kale, collards, Swiss chard, watercress, dandelion greens), leafy herbs (cilantro, parsley, basil, dill, lovage), broccoli, Brussels sprouts, cabbage, lettuce, purslane, green beans, zucchini, green grapes, sprouts, green and matcha tea, scallions, peas and pea pods, spirulina, chlorella
Blue/Purple:
Anthocyanins are a group of flavanols with a blue/purple-red pigment. Resveratrol is protective against heart disease, degenerative diseases such as Alzheimer’s disease and certain eye disorders. Resveratrol and vitamin C combined are also excellent in protecting the skin from free radical damage and aging.
Foods to enjoy: blueberries, blackberries, huckleberries, elderberries, eggplant, plums, black and purple grapes, red cabbage, red onion, black currants, beets (cross over between red and purple)
White:
Although people don’t normally associate white foods as being superfoods, certain white vegetables are extremely beneficial for us. Beyond their potent anti-inflammatory and anti-angiogenesis effects, many of these foods are rich in sulphur. Sulphur is critical in the metabolism of specific amino acids, peptides (including the potent antioxidant and detoxifier glutathione) and proteins in the body. Sulphur containing foods also appear to be very cardioprotective, anti-cancer and support healthy immune function.
Foods to enjoy: onion, garlic, shallots, mushrooms, cauliflower, turnip, ginger
What are your favorite ways to add more gorgeous color to your everyday meals and snacks? Let us know in the comments and on Facebook!
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