Purple Melon
Do you sleep enough color in your diet?
Vitamins, minerals, phytochemicals and fiber, good in the foods we eat. They make our bodies strong to help fight disease and delay the natural aging process. So how do you know if you are getting enough of these superhero food? Think color!
White
Bananas are well known for being an excellent source of potassium. They are also rich in vitamin C, vitamin B6, magnesium and manganese. A large banana contains 15% of the recommended daily allowance of fiber.
In a little over 6 calories a quarter cup of raw cauliflower provides almost 20% of the daily recommendation of vitamin C and is rich in fiber. Cauliflower is also a major source of folate. A member of the cruciferous family of vegetables, it is recognized as having anti-cancer properties.
Add onion and garlic to your meals can increase calcium intake, and provide chromium, an important mineral to maintain levels of blood sugar. Regular consumption of onions and garlic have been shown to significantly lower cholesterol levels and blood pressure.
America's favorite vegetable white potato is an excellent source of vitamin C, potassium, vitamin B6, niacin and thiamine. (I think it does well in the pig-out food chips quick, or bury your baked potato with butter and sour cream! You know better.)
Yellow / Orange
Yellow fruits like pineapple and papaya contain large amounts of vitamin C and vitamin A, both giving a generous boost your immune system. Half cup of pineapple provides nearly half the day recommendation of manganese yet weighs only 40 calories.
Think yellow bell peppers for vitamin C. A half cup serving provides 300% of the recommended daily vitamin C. That 's a great antioxidant power.
Most of us associate beta-carotene, one of the first identified anti-oxidants, with carrots. But is beta-carotene can be found in oranges, apricots, pumpkin and other fruits and orange vegetables.
Not only candied yams at Thanksgiving again sweet potatoes are an amazing package of vitamins and minerals, besides being rich in fiber. A baked potato with sweet provide significant amounts of phosphorus, vitamin E, thiamin, iron, copper, magnesium, pantothenic acid, potassium, vitamin B6, manganese, vitamin C and vitamin A (over 1,000% RDA).
Green
Avocados have received a bad reputation for being high in fat. But they are also high in fiber, folate, potassium, pantothenic acid, vitamin C and Vitamin B6.
Respect the environment, such as honeydew melons, green peas, spinach and collards provided important carotenoids that reduce the risk of cataracts and macular degeneration.
Also included in the group green vegetables are broccoli, Brussels sprouts and cabbage, which, as cauliflower, cruciferous vegetables and contain potent carcinogens blockers.
Red
Add tomatoes to your diet to provide lycopene, an antioxidant associated with a reduced risk of prostate cancer and cardiovascular disease. Surprisingly, cooked tomato products are rich in lycopene than raw tomatoes.
You can also get the benefits of lycopene from watermelon and pink grapefruit, plus vitamins A and C.
Do not peel the apples! The skin of an apple red is packed with two very powerful phytochemicals called epicatechin and procyanidins. Apples are also rich in pectin, a fiber that has a high capacity to absorb water and improve regularity.
Purple / Blue
Eat purple grapes or Concord grape juice drink to provide quercetin in your diet. Quercetin has been identified as an important phytochemical in the prevention of blood clots.
Blueberries, plums, purple cabbage, eggplant and purple onion are another group of phytochemicals in foods prevails purple anthocyanins. These antioxidant phytochemicals have been associated with preserved memory and brain function during the aging process.
Add color to your plate. Your eyes will enjoy the view and your body will get important nutrients vital for optimal health.
About the Author
Jean Fisher is a former elementary school teacher. Her website What’s For Dinner? provides a dinner suggestion for each day of the week, a customizable grocery shopping list, table topics and quality time activities.
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