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Eating healthy and wealthy

Eating colors for health . white (immune support), green (detoxification), yellow (beauty), orange (cancer prevention), red (heart health), purple (longevity)

 

ref : http://suhanijain.com/2013/03/01/eating-colors-for-good-health/

 

Eating healthy and wealthy

 

 

 


 

 

Here are the most common food colors and their beneficial attributes:

 

White natural foods have a wide range of beneficial nutrients, such as anthoxanthins, sulfur, and quercetin. These substances boost the immune system because they are anti-viral, anti-fungal, and anti-inflammatory, which helps the body fight infections. Examples of white foods include garlic, onions, cauliflower, and daikon radish.

 

Green foods get their color from chlorophyll, a natural blood purifier that supports the liver and kidneys in the elimination of toxins. Among many other nutrients, green foods also contain high amounts of Vitamin K, which is necessary for blood clotting and building strong bones. Examples of green foods include kale, broccoli, spinach, green beans, and celery.

 

Yellow foods are rich in Vitamin C, which helps reduce inflammation, prevent allergies, and maintain healthy skin, due to its’ ability to combat free radicals. Yellow foods also contain citrus bioflavanoids, which strengthens the collagen in your skin, tendons, ligaments, and cartilage. Examples of yellow foods include lemons, pineapples, yellow peppers, and grapefruit.

 

Orange foods are high in beta-carotene, which our bodies transform into Vitamin A and antioxidants. These nutrients aid in the prevention of cancer, heart disease, and infections by supporting an important part of the immune system: our mucous membranes. Beta-carotene also helps maintain healthy eyes and skin. Examples of orange foods include carrots, cantaloupe, sweet potatoes, squash, and oranges.

 

Red foods are rich in the phytonutrients lycopene and anthocyanin, which greatly benefits the circulatory system by helping build healthy cell walls. This improves blood pressure, organ function, and circulation. Red foods also offer sun protection from harmful UV damage. Examples of red foods include tomatoes, watermelon, beets, and red bell peppers.

 

Purple foods contain the most antioxidants of all the colors and therefore contribute to overall health, disease prevention, and longevity. They also raise HDL (the “good”) cholesterol, and help maintain a healthy brain. Examples of purple/blue foods include blueberries, blackberries, eggplant, and purple cabbage.

 

Ref : http://drjayfitness.com/eating-colors-for-health/

 

Eating healthy and wealthy

 

 


 

 

 

Eat Your Colors Every Day to Balance Your Diet

 

Eating your fruits and veggies is definitely important. What is also important is the color of the fruits and veggies you eat. Each color comes with a variety of different nutrients and benefits. Eat a mix of colors every day and enjoy a balanced diet that will maintain your health.

 

Eating healthy and wealthy

 

Red Fruits and Vegetables

 

Contain the nutrients lycopene, ellagic acid, quercetin, and hesperidin, to name a few. These nutrients reduce the risk of prostate cancer and tumor growth. They lower blood pressure and LDL cholesterol levels. They also scavenge for harmful free-radicals and support join tissue in arthritis cases.

 

List Of Red Fruits and Vegetables : Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pink/Red grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Red potatoes, Rhubarb, Strawberries, Tomatoes, Watermelon

 

Eating healthy and wealthy

Green Fruits and Vegetables

 

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels. They normalize digestion time, support retinal health and vision. They also fight harmful free-radicals and boost immune system activity.

 

List Of Green Fruits and Vegetables : Artichoke, Arugula, Asparagus, Avocados, Broccoflower, Broccoli, Broccoli rabe, Brussel sprouts, Celery, Chayote squash, Chinese cabbage, Cucumbers, Endive, Green apples, Green beans, Green cabbage, Green grapes, Green onion, Green pears, Green peppers, Honeydew, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Okra, Peas, Sno Peas, Spinach, Sugar snap peas, Watercress, Zucchini

 

Eating healthy and wealthy

 

 

Blue and Purple Fruits and Vegetables

 

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. These nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anti-carcinogens in the digestive tract, and limit the activity of cancer cells.

 

List Of Blue and Purple Fruits and Vegetables : Black currant, Black salsify, Blackberries, Blueberries, Dried plums, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple Potatoes, Purple asparagus, Purple cabbage, Purple carrots, Purple figs, Purple grapes, Purple peppers, Raisins

 

Eating healthy and wealthy

 

 

White Fruits and Vegetables

 

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, which reduces the risk of hormone-related cancers.

 

List Of White Fruits and Vegetables : Bananas, Brown pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem artickoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White nectarines, White peaches

 

Eating healthy and wealthy

 


Orange and Yellow Fruits and Vegetables

 

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer. They lower LDL cholesterol and blood pressure. Promotes collagen formation and healthy joints. They fight harmful free radicals and work with magnesium and calcium to build healthy bones.

 

List Of Orange and Yellow Fruits and Vegetables :  Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Sweet corn, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers, Yellow potatoes, Yellow summer squash, Yellow tomatoes, Yellow watermelon, Yellow winter squash

 

Eating healthy and wealthy

 

Ref : http://karmajello.com/health-fitness/nutrition/eat-colors-every-day-balance-diet.html

 

 


 

 

Eating healthy and wealthy

 

Ref : http://www.niunutritionquestions.blogspot.fr/2010/11/color-your-plate.html

 

 


 

Eating healthy and wealthy

 

 


 

 

 

Eating healthy and wealthy



Eating Variety Of Colors Has Health Benefits

 

Fruits and vegetables come in different shapes, sizes and colors. Though one should eat everything for staying healthy, do you know that eating variety of colors has many health benefits associated with it? Each color signifies the nutrients attached to it, so, if you consume a platter of fruits and vegetables of different colors on regular basis, your body gets supplied with all the vitamins and minerals needed.

 

Let’s see how eating various colors benefits our body-

 

Red: Tomatoes, grapefruit, guava, watermelon, red bell paper and gogi berries are some of the fruits and vegetables which are red in color. These red colored fruits and vegetables contain lycopene. Lycopene is a super anti-oxidant, which is said to absorb well when combined with a fat source. Lycopene helps the body by diminishing free radicals and thus reduces the risk of cancer and arterial inflammation. Gac, a fruit found in Southern Asia, is said to have the maximum content of lycopene.

 

Orange: When you are eating variety of colors, do include orange color fruits and vegetables. Oranges, yam, mangoes, sweet potatoes and carrots are good source of antioxidant, beta carotene. Beta carotene is good for eyes as it prevents blindness and many other eye problems. It also keeps the skin healthy and builds body immunity. By clearing the free radicals, this antioxidant also prevents cancer. Gac is considered to be the richest source of beta carotene.

 

Green- The color green is derived from chlorophyll. The foods rich in chlorophyll help the body build new blood cells and also aid in blood purification. Spinach, kale, collards and tat soy are some of the green leafy vegetables which are rich in nutrients including omega 3 fatty acids. Kale and collard greens have super nutrients, glucosinolates and methyl cysteine sulfoxides which help in activating detoxifying enzymes in the liver which further prevent cancer.

 

Blue/purple- Eating variety of colors is very beneficial as every color has something amazing to give to the body. The blue or purple color fruits and vegetables have a rich content of phytochemicals, flavonoids and anti-oxidants. These nutrients reduce the risk of many cancers. Plums, egg plants, raspberries and red cabbage are some of the blue and purple color foods.

 

White: Onions, leeks, scallions and garlic all are white in color. These foods contain allicin, which acts as strong anti-microbial and anti-inflammatory agent. Allicin, not only destroys fungi, viruses and bacteria, but also prevents cancer, lowers cholesterol and lessens the inflammatory heart damages.

 

Mushrooms also belong to the white race and comprise of beta-glucan, selenium, vitamin B6, zinc, & copper. These nutrients are vital for healthy immunity.

 

Cauliflower has some of nature's most powerful cancer fighters, phytochemicals Indole-3-Carbonyl and Sulforaphanes.

 

Isn’t eating various colors regularly so much fun and healthy too?

 

 


 

 

Eating healthy and wealthy

 

 


 

 

 

Eating healthy and wealthy

 

 


 

 

Eating healthy and wealthy

 

 


 

 

Eating healthy and wealthy

 

FOOD + COLOR = POWER

 

Add more colors to your daily eating and let the power of food work to your advantage. It is well known that we have to eat healthy. We see it in TV commercials, magazines, books, online and everywhere we look. But how can we make healthy eating simple? Through colors.

 

Basically, the more colors you put onto your plate the more nutritious it will be for you. Healthy eating is not only about restricting the amount of calories you ingest but also about making savvy choices in order to give your body all of the nutrients it needs for a long and healthy life.

 

The American Dietetic Association encourages you to get into healthy eating habits by releasing a color guide to help you lighten up your plate:

 

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks:

- Fruits: avocado, apples, grapes, honeydew, kiwi and lime

- Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

 

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers:

- Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple

- Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

 

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks:

- Fruits: blackberries, blueberries, plums, raisins

- Vegetables: eggplant, purple cabbage, purple-fleshed potato

 

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks:

- Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon

- Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

 

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks:

- Fruits: banana, brown pear, dates and white peaches

- Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn.

 

It is important to mention that no color stands above the other. Our body needs the whole color range that produce has to offer.

 

Following this guide not only will help you meet your nutritional needs but it will also make your dishes look more tempting and appetizing. Don’t wait any longer to take the power of food into your own hands.

 

 

 


 

 

The majority of people know that eating five servings of fruits and vegetables a day is very important.

 

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But by eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.

 

Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.

 

Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.

 

Red Fruits and Vegetables

 

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

 

Orange and Yellow fruits and vegetables

 

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

 

Green vegetables and Fruit

 

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

 

Blue and purple fruits and vegetables

 

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

 

White fruits and vegetables

 

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

 

Chart of Colored Vegetables and Fruit

(See bottom of page for printable chart)

 

Green

 

Artichokes

Arugula

Asparagus

Avocados

Broccoflower

Broccoli

Broccoli rabe

Brussel sprouts

Celery

Chayote squash

Chinese cabbage

Cucumbers

Endive

Green apples

Green beans

Green cabbage

Green grapes

Green onion

Green pears

Green peppers

Honeydew

Kiwifruit

Leafy greens

Leeks

Lettuce

Limes

Okra

Peas

Sno Peas

Spinach

Sugar snap peas

Watercress

Zucchini

 

 

White

 

Bananas

Brown pears

Cauliflower

Dates

Garlic

Ginger

Jerusalem artickoke

Jicama

Kohlrabi

Mushrooms

Onions

Parsnips

Potatoes

Shallots

Turnips

White Corn

White nectarines

White peaches

 

 

Red

 

Beets

Blood oranges

Cherries

Cranberries

Guava

Papaya

Pink grapefruit

Pink/Red grapefruit

Pomegranates

Radicchio

Radishes

Raspberries

Red apples

Red bell peppers

Red chili peppers

Red grapes

Red onions

Red pears

Red peppers

Red potatoes

Rhubarb

Strawberries

Tomatoes

Watermelon

 

 

Yellow/Orange

 

Apricots

Butternut squash

Cantaloupe

Cape Gooseberries

Carrots

Golden kiwifruit

Grapefruit

Lemon

Mangoes

Nectarines

Oranges

Papayas

Peaches

Persimmons

Pineapples

Pumpkin

Rutabagas

Sweet corn

Sweet potatoes

Tangerines

Yellow apples

Yellow beets

Yellow figs

Yellow pears

Yellow peppers

Yellow potatoes

Yellow summer squash

Yellow tomatoes

Yellow watermelon

Yellow winter squash

 

 

Blue/Purple

 

Black currants

Black salsify

Blackberries

Blueberries

Dried plums

Eggplant

Elderberries

Grapes

Plums

Pomegranates

Prunes

Purple Belgian endive

Purple Potatoes

Purple asparagus

Purple cabbage

Purple carrots

Purple figs

Purple grapes

Purple peppers

Raisins

 

The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.

 

According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.

 

Freezing Fruits and Vegetables:

 

To preserve for consumption during the winter or off season see which fruits and vegetables you can freeze.

 

The nutrients found in the above fruits and vegetables have a significant impact on our health.

 

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

 

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

 

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

 

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

 

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

 

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

 

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

 

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

 

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

 

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

 

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

 

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

 

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

 

Great fruit drink Mixes and vegetable mixes can be found at your local health food store or internet health food store.

 

Eating healthy and wealthy

 

Ref : http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

 

 


 

 

Eating healthy and wealthy

 

Ref : http://suhanijain.com/2012/10/19/fruits-are-good-for-heart-health-healthy-eating-tips/

 

 


 

Eating healthy and wealthy

 

 


 

 

 

Eating healthy and wealthy

 

 

 

 

 

 

 

 

 

 

 

 

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