Image by LC-click from Pixabay
Do you get enough fruits and veggies in your diet? No? Don't feel too bad. Most of us don't. But that doesn't mean we shouldn't try, and NDSU Extension has a publication called What Color is Your Food? that just might help you add a little more color to your menu. It provides facts, serving sizes, goal-setting and even a mini menu makeover.
Here is just a sample of what is included in the online publication:
Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.”
Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy.
Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.
The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.
Some examples of the green group include:
• Green apples
• Honeydew melon
• Artichokes
• Kiwi
• Asparagus
• Lettuce
• Avocados
• Limes
• Green beans
• Green onions
• Broccoli
• Peas
• Brussels sprouts
• Green pepper
• Green cabbage
• Spinach
• Cucumbers
• Zucchini
• Green grapes
Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.
These are some examples of the blue/purple group:
• Blackberries
• Purple grapes
• Blueberries
• Raisins
• Eggplant
• Figs
• Juneberries
• Plums
• Prunes
Check out the whole publication here