RED FRUITS & VEGGIES are coloured by natural plant pigments called “lycopene” or “anthocyanins.”
Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.
Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.
Beets, Red cabbage, Cherries, Cranberries, Pink grapefruit, Red pepper, Pomegranates, Radishes, Raspberries, Rhubarb, Strawberries, Tomatoes, Watermelon.
ORANGE/YELLOW FRUITS & VEGGIES are usually coloured by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes.Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.
Apricots, Butternut squash, Cantaloupe, Carrots, Grapefruit, Lemons, Mango, Nectarines, Oranges, Papayas, Peaches, Yellow peppers, Pineapple, Pumpkin, Sweet potatoes, Tangerines.
GREEN FRUITS & VEGGIES are coloured 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.
Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.
Asparagus, Green beans, Broccoli, Brussels sprouts, Cucumber, Green cabbage, Kiwi, Lettuce, Limes, Green onions, Green pepper, Spinach
BLUE/PURPLE FRUITS & VEGGIES are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage.
Blackberries, Blueberries, Eggplant, Figs, Plums, Prunes, Purple grapes, Raisins.
WHITE FRUITS & VEGGIES are coloured by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure. Bananas and potatoes, are good sources of the mineral potassium,
Bananas, Cauliflower, Garlic, Ginger, Mushrooms, Onions, Parsnips, Potatoes, Turnips.