Fruits and Vegetables Color Wheel and The Health Benefits
By eating five servings of a variety of different colors of fruits and vegetables a day, can give you the best all-around health benefits. Each different color fruit and vegetables contains unique and specific health components that are essential to our health. Many people may not be familiar with the fruit and vegetable color chart and the broad spectrum of nutrients that have a significant impact our health and lives.
Created by nature, Fruits and vegetables are whole foods that are rich in large amounts of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals. Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.
Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases. Beets
Red bell peppers
Red chili peppers
Orange and Yellow Fruits and Vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. Apricots
Yellow summer squash
Yellow winter squash
Green Fruits and Vegetables
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Sugar snap peas
Blue and Purple Fruits and Vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
Purple Belgian endive
White Fruits and Vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-Bananas
Not everyone can or will eat 5 servings of fruits and vegetables a day. Here are some tips to help maintain that goal.
- Blend a variety of fruits and vegetables into delicious and healthy drinks.
- Add fruits and vegetables to soups, stews and casseroles.
- Puree fruits and vegetables to replace liquid measures in your recipes.
- Dehydrate or candy fresh fruits and vegetables, adding nuts for texture, for a sweet and salty snack.