Make your plate a rainbow by eating more fruits and vegetables
Think of creating a rainbow of colors on your plate and get all the health benefits of fiber, phytochemicals and antioxidants.
- Red fruits and vegetables – contain lycopene, which improves heart health, decreases prostate and breast cancer risk, contributes to stroke prevention and increases brain function.
Good sources include tomatoes, beets, radish, cherries, strawberries, red onions and red peppers.
- Orange and yellow fruits and vegetables – contain carotenoids, which reduce the risk of heart disease and inflammation, strengthen the immune system, build healthy skin and improve vision.
Good sources include carrots, winter squash, apricots, yellow peppers, sweet potatoes, bananas, pineapple, mangoes, pumpkins, peaches and oranges.
- Green fruits and vegetables – contain indoles and isothiocyanates, which may help prevent cancer. Typically, these foods are high in vitamin K, potassium, fiber and antioxidants.
Good sources include spinach, arugula, broccoli, Brussels sprouts, avocadoes, kiwis, green tea, asparagus, fresh green herbs, kale and artichokes.
- White and brown fruits and vegetables – contain flavonoids and allicin, which have anti-tumor properties. They also can reduce cholesterol and blood pressure, improve bone strength and decrease risk of stomach cancer.
Good sources include onions, mushrooms, cauliflower, garlic and leeks.
- Blue and purple fruits and vegetables – contain anthocyanins and antioxidants, which are associated with improved brain health and memory. They also help lower blood pressure and reduce the risk of stroke and heart disease.
Good sources include blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums.
Here a few ways to help you include the rainbow at your next snack or meal:
- Grab a bag of mini multi-colored sweet peppers or try swapping your green pepper for a red, purple or yellow bell pepper.
- Slice radishes into potato salad for color and extra crunch.
- Add frozen blackberries to your morning cereal or Greek yogurt.
- Swap french fries for roasted sweet potatoes fries. Simply cut a whole sweet potato into shoestring pieces, drizzle with extra virgin olive oil, sprinkle with salt and roast at 400 F until tender.
- Add a half-cup of cauliflower to your smoothie to make it extra creamy
- Grate purple rather than green cabbage for coleslaw.
- Spoon chicken curry over cauliflower rice.
For more information and to read the full article click here: https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/