Nature is full of color. And full of food. Going back to our roots so to speak....no pun intended. But yes - what the earth grows is where we find our most powerful nourishment. Much is discussed about being vegetarian, vegan, or being on a raw food diet. The point here is not to choose one way or the other, the point is to add more plant based food to our daily food choices. What exactly does that mean?
From the perspective of the food pyramid it means to get your 5-7 servings of fruit and vegetable a day. This is a guide to help you add more colorful health to your life.

Foods by Color:           

Green:
Go Green. It is a very easy way to add daily healthy choices since there is an easy access to green food out there. A great source of vitamins (including folate, one of the B vitamins) as well as minerals and fiber. Some - including spinach, collardgreens, kale, and broccoli - contain antioxidants such as lutein and zeaxanthin, and carotenoids which can protect eyes from developing cataracts and macular degeneration. Cruciferous vegetables such as cabbage, Brussels sprouts, cauliflower, kale and turnips contain antioxidants and other phytonutrients that reduce cancer risk.

Here some great choices:
Avocados, Green apples, Green grapes, Kiwifruit, Lime, Green pears.

The leafy greens, especially dark leafy greens are the most powerful. Kale, Collard greens, Bok choy, Mustard greens, Swiss chard, but also Field Greens, Mesclun salad, and Arugula, Watercress, and Spinach.
For vegetable choose: Artichokes, Asparagus, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Cucumbers, Endive, Leeks, Peas, and Sugar snap peas.

And for extra green super-power: green drinks made from cereal grasses such as wheat grass and barley grass.

Oranges/Yellows:
Rich in beta carotene, a powerful antioxidant that boosts the immune system. Orange fruits and vegetables also give you vitamin C and folate, needed to reduce the risk of heart disease and prevent certain birth defects, as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential,

Favorite choices are: Apricots, Cantaloupe, Grapefruit, Lemon, Mangoes, Oranges, Papayas, Peaches, Yellow apples and pears, Persimmons
Yellow beets, Butternut squash, Carrots, Pumpkin, Yams, and Sweet potatoes

Reds:
Red pigmented fruits and vegetables that contain lycopene. This powerful antioxidant helps fight heart disease and some types of cancer, particularly prostate cancer. Antioxidants also help increase memory function

Some favorite choices are: Red apples, Blood oranges, Cherries, fresh Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates, Raspberries, Strawberries, Watermelon.

For veggies: Beets, Radishes, Radicchio, Red onions, Rhubarb. Tomatoes, Red potatoes, and Red peppers are also part of this group, but do note that these are part of the night-shade vegetables and not recommended for some.

Blues/Purples:
Beat the Effects of Aging. The blue color in blueberries, purple grapes, red cabbage, beets, and plums come from anthocyanins, phytochemicals that protects against carcinogens and may help prevent heart disease and are being studied for their antioxidant and anti-aging benefits.

Be blue with: Blackberries, Blueberries, Black currants, Dried plums, Purple figs, Purple grapes, Plums, Raisins, and Purple cabbage

Whites, tan and brown:
Garlic, onions and other white-hued vegetables contain allicin, a phytochemical which may help lower cholesterol and blood pressure; other phytochemicals, polyphenols, also found in pears and green grapes, may reduce the risk of some types of cancer.

My favorite choices are: Bananas, Brown pears, Dates, and Cauliflower, Garlic, Ginger, Jerusalem artichoke, Jicama, Mushrooms, Onions, Parsnips, Shallots, Turnips, Leeks, and Scallions.

So be a natural, be colorful, exercise your right to the garden of plenty in your daily food choices -from whole food, not gummi bears.

 Yours colorful, Jeanette