Originally published October 20 2005
Dietitian breaks down health benefits of fruits and veggies by phytochemicals
by Mike Adams, the Health Ranger, NaturalNews Editor
Janet Shearer, dietitian and health promotion consultant, groups healthy fruits and vegetables by their phytochemicals, to show how the color of food relates to its nutrition.
Eat the colors of the rainbow for better health, say the American Dietetic Association and the Produce for Better Health Foundation.
By choosing red, yellow-orange, green, blue-purple and white fruits and vegetables, you increase the variety of disease-fighting phytochemicals in your diet.
According to the Produce for Better Health Foundation, lycopene may help prevent certain types of cancer, especially prostate, and may help reduce the risk for heart attacks.
Anthocyanidins are antioxidants that may improve blood vessel health.
Ellagic acid may have a role in cancer prevention.
# Yellow-orange fruits and vegetables like apricots, oranges, yellow apples, grapefruit, peaches, carrots, sweet corn and sweet potatoes contain varying amounts of carotenoids.
Because of the vitamin C, carotenoids and other phytochemicals they hold, yellow-orange fruits and vegetables may improve heart health and vision.
# Green veggies like broccoli, kale, spinach, collard greens, Romaine lettuce and Brussels sprouts may help preserve eye health, says the American Dietetic Association.
Lutein and zeaxthanin are deposited in the macular region of the eye and are thought to have a role in preventing macular degeneration, says the Produce for Better Health Foundation.
# Blue-purple fruits and vegetables contain anthocyanins, which may help improve blood vessel health.
Blue-purple produce also may help preserve urinary tract health and memory function and contribute to healthy aging, says the Produce for Better Health Foundation.
Included in the blue-purple group are blackberries, blueberries, dried plums (prunes), purple grapes, plums, raisins, purple cabbage and eggplant.
# White produce like bananas, cauliflower, mushrooms, onions and potatoes may help maintain healthy cholesterol levels and reduce the risk of certain types of cancer.
Remember the Dietary Guidelines for Americans recommends eating at least two cups of fruit and 21/2 cups of vegetables each day.
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