Phytochemicals are bioactive compounds in food that promote your health by helping to slow the aging process or reducing the risk for many diseases. Phytochemicals may protect against some cancers, heart disease, high blood pressure, stroke and other chronic health conditions. In addition, they might work to enhance immunity, detoxify carcinogens and serve as antioxidants
Research is uncovering the benefits of the pigment-related phytonutrients and the colorful fruits and vegetables that supply them. Let's take a look at the nutritional bonuses of different-colored produce.
Green:
Fruits: Avocado, green apples, green grapes, honeydew, kiwi, lime, green pears
Vegetables: Artichokes, asparagus, broccoli, brussel sprouts, green beans, green cabbage, leafy greens, okra, green peppers, snow peas, zucchini.
The goods you get: Their lutein and indoles have antioxidant potential and may help promote healthy vision and reduce cancer risks.
Orange and deep yellow:
Fruits: Apricot, cantaloupe, grapefruit, mango, papaya, peach, pineapple, yellow apple, yellow fig
Vegetables: Carrot, yellow beets, yellow pepper, sweet corn, sweet potato, winter squash.
The goods you get: Carotenoids, bioflavanoids, and the antioxidant vitamin C may promote a healthy heart, vision, immunity, and reduced risk for some cancers. The deeper the yellow/orange color, the more carotenoids these foods have.
Purple and blue:
Fruits: Blackberries, blueberries, plums, purple figs, raisins
Vegetables: Eggplants, purple cabbage, purple-fleshed potato.
The goods you get: Anthocyanins, which give a blue-purple color, and phenolics, may have antioxidant and anti-aging benefits. May help with memory, urinary tract health, and reduce cancer risks.
Red:
Fruits: Cherries, cranberries, pomegranate, red/pink grapefruit, red grapes, strawberries, watermelon
Vegetables: Beets, red onions, red peppers, red potatoes, rhubarb, tomatoes.
The goods you get: This color group delivers lycopene, a powerful carotenoid, as well as anthocyanins. They may help maintain a healthy heart, vision, immunity, and may reduce cancer risks. When cooked or canned, lycopene is more available to your body.
White, tan, brown:
Fruits: Banana, brown pear, dates, white peaches
Vegetables: Cauliflower, jicama, kohlrabi, mushrooms, onions, parsnips, turnip, white-fleshed potato, white corn.
The goods you get: In particular, allicin in garlic and onion, and selenium in mushrooms may promote heart health and reduce cancer risks.
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