Color of Health

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Why choose 5 A Day The Color Way?

Fruit and Vegetables

Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That’s because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.*

Choose the Colors of Health

It’s all about color – blue/purple, green, white, yellow/orange, and red – and the power of colorful fruits and vegetables to promote good health.

And for variety, make it 5 A Day - The Color Way:

BLUE/PURPLE

Boost the level of BLUE/PURPLE in your low-fat diet to help maintain:

  • A lower risk of some cancers*

  • Urinary tract health

  • Memory function

  • Healthy aging

Beat the Effects of Aging

Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits.

Both of these phytochemicals are powerful antioxidants and are being studied for  their potential to reduce the risk of some cancers, heart disease and slowing down the aging process.

Get blue/purple every day with foods such as:

Blackberries, Blueberries, Black currants, Dried plums, Elderberries, Purple figs, Purple grapes, Plums, Raisins, Purple asparagus, Purple cabbage, Purple carrots, Eggplant, Purple Belgian endive, Purple peppers, Potatoes (purple fleshed), Black salsify

TIP! - Start the day in a colorful way! Include color with your breakfast with blueberries, bananas, strawberries, or even canned peach slices or kiwis…
be adventurous!

GREEN

Add GREEN to your low-fat diet to maintain:

  • A lower risk of some cancers*

  • Vision health

  • Strong bones and teeth

Go Green. Go Healthy.

Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits.

Lutein is under study for the role it may play in maintaining good vision, while indoles are being studied for the role they may have in reducing the risk of certain cancers.

Go green every day with fruits and vegetables like these:

Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears, Artichokes, Arugula, Asparagus, Brocco-flower, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onion, Okra, Peas, Green pepper, Sno Peas, Sugar snap peas, Spinach, Watercress, Zucchini

TIP! - Mix Your Colors! Brighten up your salad with broccoli, red peppers, yellow tomatoes, or even mango or nectarine slices...  be creative!

WHITE

Working WHITE into your low-fat diet helps maintain:

  • Heart health

  • Cholesterol levels that are already healthy

  • A lower risk of some cancers*

White for Wellness

White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family.

Vegetables and fruits in the WHITE/TAN/BROWN group contain phytochemicals, like allyl sulfides and polyphenols.

Both of these phytochemicals are under study for their potential role in reducing the risk of heart disease.  Get all the health benefits of white by including foods such as:

Bananas, Brown pears, Dates, White nectarines, White peaches, Cauliflower, Garlic, Ginger, Jerusalem artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes (white fleshed), Shallots, Turnips, White Corn

YELLOW/ORANGE

Make YELLOW/ORANGE a part of your low-fat diet to help maintain:

  • Heart health

  • Vision health

  • A healthy immune system

  • A lower risk of some cancers*

Powerful Antioxidants

Vegetables and fruits in the YELLOW/ORANGE group contain phytochemicals such as beta carotene and flavonoids.

Orange and yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bio-flavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential.

Along with vitamin C these phytochemicals are being studied for the role they may play in reducing the risk of heart disease, some cancers and slowing aging.
Every day, include orange and yellow fruits and vegetables like these:

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

TIP! - Busy? Be sure to keep your colors with you like oranges, carrots, raisins, grapes, or apples.

RED

Be sure to include RED in your low-fat diet to help maintain:

  • Heart health

  • Memory function

  • A lower risk of some cancers*

  • Urinary tract health

Red-hot and Healthy

Vegetables and fruits in the RED group contain phytochemicals, like lycopene and anthocyanins.

Lycopene is being studied for its potential role to reduce the risk of some cancers, including prostate cancer.

Anthocyanins are being examined for their possible role in delaying several diseases associated with aging.  Get your reds every day by eating fruits and vegetables such as:

Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates, Raspberries, Strawberries, Watermelon, Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, Tomatoes

TIP! - Drink your Colors – use any one of these great smoothie ideas! Combine all ingredients in a blender and blend until smooth with a thick consistency. Add more ice if needed.

Fruit

Low Fat Vanilla Yogurt

Juice

Crushed Ice

375 ml (1.5 cups) strawberries, stemmed

250 ml  (1 cup)

125 ml  (1/2 cup) orange juice

125 ml (1/2 cup)

500 ml (2 cups) cherries, pitted

250 ml  (1 cup)

250 ml  (1 cup) pineapple juice

250 ml (1 cup)

500 ml (2 cups) blueberries, frozen

250 ml  (1 cup)

250 ml  (1 cup) pineapple juice

 optional

* Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

Wondering what all these terms mean to you and your diet?

Here are some quick explanations:

  • Vitamins and minerals Natural substances contained in a wide variety of foods that have long been recognized as essential to maintaining healthy body systems. Scientists have defined specific daily amounts of vitamins and minerals that are necessary for good health.

  • Carbohydrates, proteins, and fats Compounds found in foods that the body uses to generate energy or build cells.

  • Phytochemicals: Natural plant compounds that may provide a variety of health benefits. Many of the bright colors in fruits and vegetables come from phytochemicals.

  • Antioxidants: Plant substances that protect the body by neutralizing free radicals, or unstable oxygen molecules, which can damage cells and lead to poor health.

<.....learn about Functional Foods>


The above opinionated views and information serves to educated and informed consumer .  The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. .It should not replaced professional advise and consultation.  A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions 

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