By MACROS | Published on January 13, 2017
If you’re looking to max out your health then it’s a smart move to put as many naturally-occurring colored fruits and vegetables on every plate. The higher the diversity of color, the better. But what do the colors signify?
Well, plants are loaded with phytochemicals, and research from the Instituto de Salud Pública, Chile, found these give fruits and veggies their shades and benefits. Here’s how to decode nature’s color schemes so you can paint a healthier picture of your longevity.
Nature has a wonderful way of visually representing the benefits of foods essential for optimum health. Here’s how each fruit and vegetable gets its color and the advantages you’ll get from eating it.
Brown/white
Antioxidants: manganese and vitamin C, and phytochemicals like allicin
Benefits: White and brown foods lower cholesterol and your risk of heart disease while decreasing blood pressure.
Foods highest in antioxidants: Onions, garlic, cauliflower, parsnips, potatoes
Main nutrients: Magnesium, phosphorus, vitamin C, K B6, folate, manganese
Orange and yellow
Antioxidants: carotenoids, beta-carotene, alpha-carotene
Benefits: These cancer-bashing antioxidants prevent eye disease and arthritis thanks to their anti-inflammatory properties.
Foods highest in carotenoids: Sweet potato, carrots, squash, cantaloupe
Main nutrients: Vitamin A, C, E and K, omega-3 fatty acids
Green
Antioxidants: indoles, saponins
Benefits: High in folate content, these also fight cancer thanks to their anti-carcinogenic abilities.
Foods highest in indoles: Brussels sprouts, broccoli, bok choy, cabbage, green peas, asparagus
Main nutrients: Vitamin K, folic acid, potassium, omega-3s
– RELATED: Would Indulgent Food Labels Make YOU Eat More Veg? –
Purple and blue
Antioxidants: anthocyanins
Benefits: Cell protector that reduces your risk of cancer, stroke and heart disease, while keeping your blood pressure healthy.
Foods highest in anthocyanins: Plums, blueberry, blackberry, red cabbage, eggplant, grapes
Main nutrients: Vitamin C, E, K and B, resveratrol, flavonoids, quercetin
Red
Antioxidants: lycopene, anthocyanins
Benefits: These colored foods lower the risk of developing prostate cancer, heart disease and macular degeneration. They also boost memory, urinary tract health and can lower cholesterol.
Foods highest in lycopene: Guava, watermelon, tomato, grapefruit, red peppers
Main nutrients: vitamins A, C, K
