Thursday, June 19, 2008

Nutrition in Color?

During this days I begin to feel something like headache, body ache and back pain. As day say it has something to do with what you eat. I am not a vegetarian. So I started to search on the web what benefits we can get.Yah, I'm talking about FRUITS and VEGETABLES. Survey says that people will live longer if they practice to eat lesser meat.

Nutrition is very important not only for children. It is the nourishment or alimentis the provision, to cells and organisms, of the materials necessary in the form of food to support life. Many common health problems can be prevented or alleviated with good nutrition.

Don't you know that Nutrition has Color?
Well, Variety is the spice of life. It’s also the nutrition of life when it comes to eating a colorful variety of fruits and vegetables. Those colors are packed with vitamins, minerals and other nutrients that keep you and your family healthy and thriving.

Scientists only recently have begun to mine the depths of the healthful compounds and phytochemicals that give fruits and vegetables their color. Each color boasts of its own benefits, and that’s why it’s important to select a variety of colors when choosing the produce to put on your table.

Blue/Purple fruits and vegetables contain such phytochemicals as anthocyanins and phenolics. These help to lower the risk of some cancers and are good for urinary tract health, memory function and healthy aging. Some of the produce items that fall in the blue/purple category are blackberries, blueberries, grapes, plums, raisins, purple cabbage and eggplant.

Blackberries, blueberries, Black currants, Dried plums, Purple figs, Purple grapes, Plums and Raisins
Purple asparagus, Purple cabbage, Eggplant, Purple Belgian endive, Purple peppers, Purple-fleshed potatoes

fruits and vegetables contain varying amounts of lutein and indoles, which help to promote strong bones and teeth, vision health and may lower the risk of some types of cancer. Many produce items fall in the green category, including avocados, green apples and grapes, honeydew, kiwifruit, limes, artichokes, asparagus, broccoli, green beans, celery, cucumbers, leafy greens, okra, peas, green peppers and spinach.

Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears
Artichokes, Arugula, Asparagus, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onions, Okra, Peas, Green peppers, Snow peas, Sugar snap peas, Spinach, Watercress, Zucchini

White produce, which includes tan and brown fruits and vegetables, is known for the phytochemical allicin, found especially in the onion family. It promotes heart health, a lower risk of some cancers and helps cholesterol levels that are already healthy. Garlic and onions are the top items in the white/allicin produce list. Other white fruits and vegetables are bananas, brown pears, dates, cauliflower, ginger and jicama.

Bananas, Brown pears, Dates, White nectarines, White peaches
Cauliflower, Garlic, Ginger, Jerusalem artichokes, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, White-fleshed potatoes, Shallots, Turnips, White corn

Yellow/Orange fruits and vegetables contain vitamin C and the phytonutrients carotenoids and bioflavonoids. These are beneficial for heart and vision health, a healthy immune system and a lower risk of some cancers. A few of the many fruits and vegetables in the yellow/orange category are apricots, cantaloupe, grapefruit, lemons, mangos, nectarines, oranges, papaya, peaches, pineapples, butternut squash, carrots, yellow peppers, pumpkin, summer squash, sweet corn and sweet potatoes.

Yellow apples, Apricots, Cantaloupe, Cape gooseberries, Yellow figs, Grapefruit, Golden kiwifruit, Lemons, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow pears, Persimmons, Pineapples, Tangerines, Yellow watermelon
Yellow beets, Butternut squash, Carrots, Yellow peppers, Yellow potatoes, Pumpkin, Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, Yellow winter squash

Red produce is a common host to the phytonutrients lycopene and anthocyanins. Between them, they promote heart and urinary tract health, memory function and a lower risk of some cancers. A few of the produce items on the red list are apples, cherries, cranberries, red grapes, pink/red grapefruit, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, red potatoes and tomatoes.

Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates, Raspberries, Strawberries, Watermelon
Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, Tomatoes.

That's what I've learned for today bye folks!

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