Food Color Health Benefits: legume and fruit color coding

It’s essential to consume fruits and legumes of different colors to fully enjoy these foods.

You have to break the food color code:

Blue/dark red (combat the effects of aging)- fruits and legumes in these colors have a high concentration of phytochemicals(anthocyanins and phenols)which are currently studied for their antioxidating and anti-aging proprieties. Including blue and dark red colored fruits and vegetables to help with.

• reducing the risk of cancer.
• beneficially influences the urinary tract.
• improves the memory
• assures a slow and natural aging process.

Keep in mind: fruit and vegetable based diets that also avoid saturated fat and cholesterol, can reduce the risk of some types of cancer.

Blue/dark red fruits and vegetables

• blueberries
• blackberries
• prunes
• elderberries
• figs
• grape
• plum
• raisins
• dark red asparagus
• red cabbage
• eggplants
• chicory
• black pepper
• red potatoes

Green(for an iron clad health)- green colored vegetables have a high phytochemicals content like indole and lutein, which caught the attention of researchers due to their antioxidating proprieties. It’s recommended that each diet includes green vegetables and fruits which help:

• reduces the risk of cancer
• assures a healthy body
• hardens the bones and teeth.

Green colored vegetables and fruits.

• avocado
•  
• green grapes
• kiwi
• lime
• green pears
• artichokes
• arugula (herb with small green leaves, very popular in Italian cuisine)
• asparagus
• broccoli
• Brussels sprouts
• Chinese cabbage
• green beans
• celery
• cucumber
• chicory
• bushy greens (spinach, lettuce, etc.)
• leek
• green onions
• Bama/ Okra
• peas
• green peppers
• spinach
• Zucchini
  • reducing the risk of cancer
  • combating heart diseases
  • maintains blood cholesterol at normal levels

White and brown fruits and vegetables contain alicina, which is found especially in onions.white and brown fruits and vegetables are recommended in any diet because they help in:

White/brown fruits and vegetables

• bananas
• yellow pears
• dates
• nectarines
• peaches
• cauliflower
• garlic
• ginger
• jicama
• mushrooms
• onions
• parsnip
• potatoes
• kale
• corn

Yellow and orange fruits and vegetables have a high antioxidant content. They contain vitamin C, carotenoids and bioflavonoid. Including orange and yellow fruits in your diet is very important because they help:

• maintain a healthy heart
• ensures a healthy body
• strengthen the immune system
• reduce the risk of cance

Yellow and orange vegetables and fruits

• yellow apples
• apricots
• melons
• gooseberries
• figs
• grapefruit
• lemons
• nectarines
• oranges
• mango
• papaya
• peaches
• yellow pears
• persimmon
• pineapple
• tangerines
• carrots
• yellow peppers
• potatoes
• pumpkins
• corn

Red fruits and vegetables also help with

• maintaining a healthy heart
• improving memory
• reduces the risk of cancer
• helps the urinary tract

Red fruits and vegetables

• red apples
• red orange
• cherries
• cranberries
• grape tomatoes
• red grapefruit
• pomegranates
• raspberries
• strawberries
• watermelon
• red beet
• red pepper
• radishes
• red onion
• red potatoes
• tomatoes

For more information check out The color diet: healthy eating by colors