Taste The Healthy Rainbow

When we think of the phrase “taste the rainbow,” mouth watering, fruit flavored Skittles may come to mind. Unfortunately, skittles contain no nutritional value and it can add pounds instead of health benefits. Why not start with trading in those Skittles for fresh fruits and vegetables? The color in our food has many health benefits. The following is a short guide to powerful fruits and vegetables that will help you “taste the rainbow” in a healthy way.

Red: Most red fruits and vegetables contain a pigment called lycopene. This has been known to reduce the risk of cancer, particularly prostate cancer. Tomatoes have a large lycopene content, which is also stronger when it is cooked. Include ketchup and pasta sauce to a meal and you will have a wonderful source of this cancer fighting agent. Other red fruits such as red grapefruit, raspberries, and strawberries contain powerful antioxidants that protect you from cell damage and assists in keeping your heart healthy.
Reds to consider: Beets, cherries, red peppers, watermelon, radishes, cranberries, and red potatoes.

Orange and Yellow: These bright colored foods are usually colored by carodenoids, an agent that is good for your eyes and heart. Carrots have a good source of beta-carotene which can convert to Vitamin A in the body. Orange and yellow fruits and vegetables primarily help eyes, skin and immune system.
Orange and Yellows to consider: Grapefruit, lemons, peaches, sweet corn, mangoes, pineapple and pumpkin.

Green: Green foods are colored by a natural plant pigment called chlorophyll. Green fruits and vegetables give us iron, calcium, fiber and antioxidants just to name a few. Avocados have a large amount of fiber, where kiwi has more vitamin C than an orange.
Greens to consider: Limes, peas, zucchini, collards, cucumbers, cabbage, and honeydew melon.

Blue, Purple, and Black: Colored by a pigment called anthocyanins, these foods protect cell damage and may reduce the risk of cancer, stroke and heart disease. Also, blueberries can assist in memory function while black beans are high in protein and help detoxify the body.
Blue, purple and blacks to consider: Prunes, raisins, eggplant, figs, plums, purple grapes, and blackberries.

There are many ways to add the wonderful rainbow of fruits and vegetables to your diet. Want to get started early? The following is a quick recipe for a light and healthy snack that includes some of the colors of your rainbow.

Fruit Parfait:
Ingredients:
One cup of fresh fruit.
1 -1/2 Tablespoon of plain or vanilla yogurt
2 Table spoons of granola or crushed graham crackers..

Instructions:
Put one table spoon of yogurt into a glass. Add a layer of cut fruit. Put another layer of yogurt and top with granola or graham. Sphere: Related Content