As health conscious as you may be, you might find yourself in a food rut. You know...eating the same foods every day out of habit. As much as you might love kale (and um, who doesn't?), there's a whole world of other veggies waiting for you. Purlpe, blue, red, orange, yellow, and white fruits and veggies should be in your rotation daily. That Skittles ad that encourages you to "taste the rainbow" isn't that far off the mark. Except I'm talking about a rainbow of colors of fruits and veggies, not sugary, artificially colored candy. Just so you know =)
Phytochemicals
So what gives fruits and vegetables their beautiful color and aromas? Phytochemicals, of course! The word means "plant chemicals". They're what makes eggplants purple-y blue, tomatoes red, and sweet potatoes orange. According to the Produce for Better Health Foundation (PBH), "It is thought that phytochemicals, vitamins, minerals, and fiber all present in fruits and vegetables, work synergistically in whole foods to promote health and lower disease risk." In other words, eat your fruits and veggies for health! Being the Veganfashionista, you know I believe health=beauty. Read on to find out how you can get both.
Blue/Purple: These fruits and veggies get their pigment from phytochemicals called anthocyanins, which are amazing antioxidants that protect your cells from damage from free radicals. They can help maintain a healthy blood pressure, lower your risk of certain cancers, and support healthy aging. Good, 'cause I'm gonna want to age gracefully, please! These dark-hued guys also contain flavonoids which may help prevent heart disease by keeping our blood vessels healthy. Choose from blueberries, eggplants, figs, plums, purple grapes, and blackberries daily.
Red: The carotenoid lycopene, and anthocyanins (to a lesser degree than your blue/purple fruits & veggies) give red fruits and veggies their color. Lycopene is also an antioxidant that can help reduce heart attack risk, and prostate cancer. It also protects your skin from damage from the sun. Certain flavonoids are are also present that can help reduce inflammation and urinary tract health.
Examples of these red powerhouses are watermelon, cherries, cranberries, red apples, tomatoes, red onions, strawberries, and red cabbage. Red beets are especially helpful in helping to detox the blood, clearing up dull skin.
Green: Green fruits and vegetables obtain their color from the plant pigment chlorophyll. Chlorophyll is very similar to our own blood. Healthy blood flow and sufficient oxygen allow our bodies to rid itself of toxins. So, it makes sense that some of the health benefits of chlorophyll are its ability to cleanse and detox the blood and body, wound healing, help fight skin disorders, and act as an alkalizer. Sounds like glowing skin to me! Some of these green guys such as cucumber, dark leafy greens, peas, and celery also contain the phytochemicals lutein, which is very important for your eye health. Another phytochemical group called indoles are found in broccoli, kale, and cabbage may help to protect against some types of cancer. Folate, which is a B vitamin found in leafy greens such as kale and spinach, help reduce the risk of birth defects.
Yellow/Orange: You're probably already familiar with beta-carotene. It's one of the carotenoid phytochemicals that give orange fruits and veggies their color. Beta-crypthoxanthin and alpha-carotene are two other orange pigmented carotenoids, which is converted to vitamin A in the body. Vitamin A plays an important role in healthy vision and immune function, as well as skin and bone health. Carotenoids also pigment yellow fruits and veggies. Research has shown that carotenoids can help reduce the risk of heart disease as well, and certain cancers such as those of the lung, esophagus, and stomach.
Orange and yellow fruits are often an excellent source of vitamin C, which helps synthesize collagen formation. As we age, collagen production slows down, resulting in thinner skin, wrinkles, and aching joints. Yuck! Keep that skin smooth as a baby's and creaky knees at bay by keeping your kitchen stocked with these beautiful colors.
Examples of this group are cantaloupe, lemons, carrots, butternut squash, papaya (choose non-GMO!), yellow apples, mangoes, pumpkin, pears, yellow peppers, pineapple, oranges, sweet potatoes.
White: White produce derive their color from phytochemicals anthoxanthins. Many white fruits and veggies also contain allicin, which lab studies have shown to inhibit the growth of human colon cancer cells. Allicin may also help lower cholesterol and blood pressure. Choose from bananas, cauliflower, garlic, ginger, mushrooms, onions, parsnips, potatoes, jicama.
Whew! The fact is, there's over 10,000 known phytochemicals in plant-based foods, and we don't know all of their health benefits. Still, with all of the beautiful colors, aromas, and tastes they provide...along with these amazing health and beauty benefits, there's really no reason for you to eat the same ole kale salad every day. I'm just saying.
Until next time,
Love & Happiness,
Nikki
Sources: www.phytochemicals.info/phytochemicals/allicin.php
Today's Dietician: Color Me Healthy — Eating for a Rainbow of Benefits
By Juliann Scheffer Vol. 10 No. 11 P. 34
Gentleworld.org "Phytochemicals: Eating from the Rainbow"
Livestrong.com "Vitamins That Produce Collagen"
