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colorful-fruits

Use the Color Wheel to Plan Your Menu

We always seem to be on the lookout for one “superfood” that will solve all of our health problems. However, the truth is that health comes best through a variety of foods—especially in a variety of colors, because each color offers different nutritional benefits. Colorful fruits and vegetables contain both antioxidants and phytochemicals which can reduce the risk of many chronic health issues including cancer and heart disease.

These are the different colors along with the foods that fit into that category and the health benefits they bring.

 

White

Foods

Bananas

Cauliflower

Garlic

Mushrooms

White onions

 

Benefits

The natural plant pigments in these foods have shown in studies to reduce cholesterol and blood pressure. They also reduce the risk of stomach cancer.

 

Orange and Yellow

Foods:

Apricots

Cantaloupe

Carrots

Mangos

Orange Peppers

Papaya

Peaches

Pumpkin

Sweet Potatoes

Yellow Peppers

 

Benefits:

These foods contain carotinoids that help to keep our eyes healthy. Orange and yellows reduce the risk of cancer and heart disease and also provide an overall boost to our immune system.

 

Red

Foods:

Beets

Cherries

Cranberries

Pink Grapefruit

Pomegranates

Raspberries

Red Cabbage

Red Grapes

Red Peppers

Rhubarb

Strawberries

Tomatoes

Watermelon

 

Benefits:

This color contains lycopene and anthocyanins. Lycopene is helpful in reducing the risk of cancer, particularly prostate cancer, and anthocyanins are powerful antioxidants that keep our cells protected from damage by free radicals.

 

Green

Foods:

Artihokes

Asparagus

Avocados

Broccoli

Brussels Sprouts

Green Cabbage

Kiwi

Lettuce

Green Onions

Peas

 

Benefits:

Greens are rich in anti-oxidants which promote eye health, reduce risk of cataracts, and protect against some types of cancers.

 

 

Blue and Purple

Foods

Blackberries

Blueberries

Eggplant

Prunes

Plums

Purple Grapes

 

Benefits

Blue and purple foods contain anthocyanins which protect cells from damage and reduce the risk of heart disease and cancer.

 

Each color has its benefits. If we make sure we get a good balance of all of them, we can increase our chances of vibrant health!

See also:

http://maronewellness.com/eating-healthy-you-can-stick-with-it/

http://maronewellness.com/10-tips-to-eat-healthy-on-a-budget/

 

Photo by ja ma on Unsplash

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