Eat for the Colors

BLUE/PURPLE

Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits. Include BLUE/PURPLE in your diet to help maintain:

* A lower risk of some cancers *

* Urinary tract health

* Memory function

* Healthy aging

* Diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.

Get blue/purple every day with foods such as:

Black currants

Black salsify

Blackberries

Blueberries

Dried plums

Eggplant

Elderberries

Plums

Purple asparagus

Purple carrots

Purple figs

Purple Belgian endive

Purple grapes

Purple peppers

Purple potatoes

Raisins

GREEN

Green is the color of chlorophyl, the solar energy trapper in plant leaves that makes all life on Earth possible. For that reason leafy green vegetables deserve a special place in our diet. Leaves are the biochemical guts of a plant where all the essential amino acids, fatty acids, vitamins, and carbohydrates are manufactured in the first place. Calorie for calorie, leafy greens are great sources for calcium and protein.

Green vegetables contain varying amounts of phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits. Include GREEN in your diet to maintain:

* A lower risk of some cancers*

* Vision health

* Strong bones and teeth

Go green every day with fruits and vegetables like these:

Asparagus

Arugula

Avocados

Broccoli rabe

Broccoli

Brussels sprouts

Celery

Chayote squash

Chinese cabbage Bok Choy)

Cucumbers

Endive

Green onion

Green beans

Green pears

Green cabbage

Green pepper

Green apples

Green grapes

Honeydew melon

Kiwifruit

Leafy greens

Lettuce

Leeks

Limes

Okra

Peas

Spinach

Zucchini

RED

Specific phytochemicals in the red group that are being studied for their health-promoting properties include lycopene and anthocyanins. Include a variety of RED fruits and vegetables in your diet to help maintain:

* A healthy heart

* Memory function

* A lower risk of some cancers

* Urinary tract health

Include RED fruits and vegetables in your diet such as:

Beets

Blood oranges

Cherries

Cranberries

Pink/Red grapefruit

Radicchio

Pomegranates

Radishes

Raspberries

Red apples

Red potatoes

Red cabbage

Red peppers

Red pears

Red grapes

Red onions

Rhubarb

Strawberries

Tomatoes

Watermelon

YELLOW/ORANGE

Yellow and orange fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Including YELLOW/ORANGE in your diet helps maintain:

* A healthy heart

* Vision health

* A healthy immune system

* A lower risk of some cancers*

Choose Yellow/Orange fruits and vegetables like:

Apricots

Butternut squash

Cantaloupe

Carrots

Golden kiwifruit

Grapefruit

Lemon

Mangoes

Nectarines

Oranges

Papayas

Peaches

Persimmons

Pineapples

Pumpkin

Rutabagas

Sweet corn

Sweet potatoes

Tangerines

Yellow beets

Yellow apples

Yellow watermelon

Yellow pears

Yellow figs

Yellow summer squash

Yellow peppers

Yellow potatoes

Yellow tomatoes

Yellow winter squash

WHITE

White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the garlic and onion family. The mineral selenium, found in mushrooms, is also the subject of research. Including WHITE in your diet helps maintain:

* Heart health

* Cholesterol levels that are already healthy

* A lower risk of some cancers*

Get all the health benefits of white by including foods such as:

Bananas

Brown pears

Cauliflower

Dates

Garlic

Ginger

Jicama

Mushrooms

Onions

Parsnips

Shallots

Turnips

White potatoes

White peaches

White nectarines