The benefits of eating fresh, colourful vegetables and fruits
The first place I visit in the market or grocery store is the produce section. I’m the kind of person who can’t get enough colour crammed onto her plate! Bring on the veggies I say! By the time I’m done shopping, my cart is brimming with a beautiful rainbow of colours.
Fruits and vegetables are critical to our health. They are whole foods packed with an array nutrients including; antioxidants, vitamins and minerals, the building blocks to vibrant health. These essential nutrients go a long way to nourishing your mind, body and soul, warding-off disease and creating your best health.
Use this simple guide to help you select your favorite, nutrient dense fruits and vegetables.
Green
Make Popeye proud! These veggies and fruits contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and beta-carotene. Some of the benefits associated with eating green foods including: reduce cancer risk, detoxification of your liver, lower blood pressure and cholesterol, support digestion, eye health and perhaps most importantly, boost the immune system.
WHAT TO BUY:
Sprouts, Green beans, Kale, Arugula, Asparagus, Cucumbers, Spinach and other Leafy greens, Swiss chard, Collards, Bok Choy, Broccoli, Rapini, Watercress, Cabbage, Brussel sprouts, Green peppers, Zucchini, Green apples, Green pears, Kiwi
Yellow/Orange
These fruits and vegetables are a powerhouse of nutrition. They are full of beta carotene, vitamins A and C, potassium and host of antioxidants: zeaxanthin, flavonoids and lycopene. The nutrients in these foods help lower age-related macular degeneration (maintains eye health) and lower the risk of prostate cancer. They also lower LDL cholesterol and blood pressure, boost collagen formation (healthy skin) and promote healthy joints, fight harmful free-radicals, encourage alkaline balance, and work with other minerals; magnesium and calcium to build healthy bones.
WHAT TO BUY:
Carrots, Squash, Yellow beets, Peppers (yellow and orange), Sweet potatoes, Cantaloupe, Gooseberries, Peaches, Nectarines, Oranges, Lemons, Mangoes, Pineapples
Red
These delicious and vibrantly coloured fruits and vegetables are full of powerful nutrients: Lycopene, ellagic acid, quercetin and hesperidin. These nutrients reduce the growth of tumors, lower blood pressure, reduce inflammation, cholesterol levels and support joint tissue, especially in people with arthritis. They also help to lower LDL cholesterol and hunt-down those harmful free-radicals.
WHAT TO BUY:
Beets, Red peppers, Tomatoes, Raspberries, Strawberries, Apples, Radishes, Grapes, Cranberries, Pomegrantes, Radicchio
Blue/Purple
Love the deep beautiful colour of these fruits and veggies. They are packed with nutrients including: Lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. These nutrients are beneficial to your eyes, help reduce cholesterol, boost immunity, aid digestion, improve mineral absorption, lower inflammation, reduce tumor growth and limit the activity of cancer cells.
WHAT TO BUY:
Purple Cabbage, Eggplant, Blueberries, Blackberries, Black currents, Eggplant, Grapes, Plums, Raisins, Prunes