Choose
the Colours of Health
It’s all about colour - blue/purple, green, white, yellow/orange, and red – and the power of colourful fruits and vegetables to promote good health. So when you're grocery shopping, planning your meals or dining out, think colour!
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 and Healthy
aging.
Blue/purple fruits and vegetables contain varying amounts of healthpromoting
phytochemicals such as anthocyanins and phenolics, currently being studied
for their antioxidant and anti-aging benefits.
Get blue/purple every day with foods such as:
Purple asparagus, Purple cabbage, Purple carrots, Eggplant, Purple Belgian
endive, Purple peppers, Potatoes (purple fleshed) and fruit such as Blackberries,
Blueberries, Black currants, Dried plums, Elderberries, Purple figs,
Purple grapes, Plums and Raisins.
Add GREEN to your low-fat diet to maintain a lower risk of some cancers,
healthy vision, and strong bones and teeth. 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.
Go green – Go healthy every day with fruits and vegetables like these:
Artichokes, Asparagus, Broccoli, Brussels sprouts, Cabbage, Green beans, Celery,
Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onion, Okra, Peas,
Green pepper, Sugar snap peas, Spinach, Watercress and Zucchini or from fruit
such as Avocados, Green apples, grapes, Honeydew melon, Kiwifruit, Limes
and pears.
Working WHITE into
your low-fat diet helps maintain a healthy heart, lower Cholesterol levels
and a lower risk of some cancers.White, tan, and brown fruits and vegetables
contain varying amounts of phytochemicals of interest to scientists. These
include allicin, found in the onion family. Get all the health benefits of
white by including foods such as:
Cauliflower, Garlic, Jerusalem artickoke, Mushrooms, Onions, Parsnips, Potatoes,
Shallots and turnips and fruits such as Bananas, Brown pears, Dates, White
nectarines and White peaches.
Make YELLOW/ORANGE a part of your low-fat diet to help maintain a healthy
heart, a healthy immune system and healthy vision as well as a lower risk
of some cancers. A range of yellow fruits and vegetables contain varying
amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids,
two classes of phytochemicals that scientists are studying for their health-promoting
potential.
Every day, include orange and yellow vegetables like these:
Carrots, Yellow beets, Yellow peppers, Yellow potatoes, Pumpkin, Sweet
corn, Sweet potatoes as well as fruits like Yellow apples, Apricots,
Cantaloupe, Cape Gooseberries, Yellow figs, Grapefruit, Golden kiwifruit,
Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, pears, Persimmons,
Pineapples and Watermelon.
Be sure to include RED in your low-fat diet
to help maintain a healthy heart, Good memory function and urinary
tract health. The specific phytochemicals in the red group being studied for
their health-promoting properties include lycopene and anthocyanins.
Get your reds every day by eating vegetables such as:
Red Beet, Red peppers, Radishes, Radicchio, Red onions, Red potatoes,
Rhubarb, Tomatoes and fruits such as,Red apples, Blood oranges, Cherries,
Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates,
Raspberries, Strawberries and Watermelon.