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/