“Eating a variety of colorful food provides vitamins, minerals, and anti-oxidants to nourish your body that can’t be replicated in a supplement…”
Different colored foods play different roles in the body. Aim for at least three colors at every meal and two servings of fruit and three servings of vegetables over the course of the day. Every meal should include colorful fruits and vegetables because of their fiber and nutrient densities. Proteins and carbs will most likely be brown, beige, or white. Add veggies like red and green peppers, carrots, and green beans to get your color quotient up.
Red Foods:
Packed with phytochemicals like lycopene and anthocyanins, red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers. Try these red foods:
- Cherries – This delicious fruit is high in antioxidants that have been shown to protect against heart disease, diabetes, and arthritis. A rich source of antioxidants, tart cherries also help reduce inflammation in the body and relieve pain from gout and arthritis.
- Cranberries – High in antioxidants and proanthocyanidins, cranberries have been shown to prevent bacteria from adhering to the urinary tract wall and reduce inflammation in the body.
- Red bell peppers – Bell peppers are low in calories and fat and high in vitamin C and fiber. Eating bell peppers has been linked to increased immunity, improved digestion, lower cholesterol, and a decreased risk of colon cancer.
- Tomatoes – High in the antioxidant lycopene, tomatoes have been shown to help reduce damage to our cells and decrease the risk of cardiovascular disease and diabetes.
- Beets – This low calorie veggie is high in fiber, folate, and vitamins A, C, and K. Beets have been shown to optimize digestive health, decrease inflammation, and help fight heart disease.
Yellow Foods:
Pineapple, yellow peppers, corn, star fruit, and other yellow foods contain nutrients that promote good digestion and optimal brain function. High in alpha- and beta-carotenes, yellow foods have also been linked to increased immunity, a decreased risk of some cancers, and healthy eyes and skin. Grab these yellow foods on your next shopping trip:
- Pineapple – Cholesterol and fat-free, pineapple is high in bromelain, an enzyme that helps regulate and neutralize body fluids and aids in digestion. Its high vitamin C content has also been linked to decrease in heart disease, cancer, cataracts, and stroke.
- Yellow peppers – High in vitamin C and A, yellow peppers have been linked to increased immune system and healthy skin. Yellow peppers are also high in carotenoids, which help protect from heart disease.
- Star fruit – Caramobla, or more commonly known as start fruit, is high in high in vitamin C and calcium. This fruit has been linked to increased immunity, bone health, and muscle contractions.
Green Foods:
Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles. Benefits include a lower risk of some cancers, improved eye health, rejuvenated musculature and bone, and strong teeth. Stock up on these healthy green foods:
- Broccoli – High in calcium and iron, this veggie has been linked to stronger teeth, bones, and muscles, and a decreased risk of cancer.
- Spinach – This leafy green is high in antioxidants and vitamin K, which helps strength bones.
- Kiwi – Kiwi is high in folate, vitamin E, and glutathione, which all help decrease the risk of heart disease and promote optimal overall health.
Blue/Purple Foods:
These colorful foods get their bright hue from anthocyanins, which have been linked with antioxidants and anti-aging properties in the body. Blue and purple foods help promote bone health, and have been shown to lower the risk of some cancers, improve memory, and increase urinary-tract health. The main benefit of blue and purple foods is increased circulation and microcirculation. A few of our favorite blue/purple foods are:
- Blueberries – Blueberries are high in fiber (2.4 g per 2/3 cup), vitamin E and C, and antioxidants. Eating blueberries has been linked to improved cholesterol, increased urinary-tract health, and a boost in brain activity.
- Blackberries – These nutrient-packed berries are high in fiber, vitamin K (promotes calcium absorption and bone health), and high in antioxidants that improve overall health. Research has also linked blackberries to increased immunity, improved heart health, lower cholesterol, and decreased cancer risk.
- Plums – Plums are high in vitamin B, which helps metabolize carbohydrates, proteins, and fat. High in vitamin K, plums also help promote bone health.
- Eggplant – In addition to being high in fiber (8 percent of your daily needs), eggplant is also high in vitamin C, calcium, and phosphorus which promote strong bones and teeth.
“Every meal should include colorful fruits and vegetables because of their fiber and nutrient densities…”
