Is your plate colorful?

I’m talking about the colors of the food you place on your plate.

I don’t mean the design on your plate or if it is blue, green, red, orange or anything other than white. I’m talking about the colors of the food you place on that plate.

You can help your family stay healthy by color-coding your shopping for fruits and vegetables that provide different phytochemicals, antioxidants and nutrients. Fruits and vegetables are best when they are in season, but frozen ones are convenient and just as nutritious.

Health benefits by color

Blue and purple: Brain/memory, healthy aging, urinary tract

  • Fruits: Blackberries, blueberries, purple grapes and plums
  • Vegetables: Eggplant; purple asparagus, cabbage, carrots and peppers

Green: Vision, bones, teeth

  • Fruits: Green apples, grapes and pears
  • Vegetables: Asparagus, beans, broccoli, Brussels sprouts, cabbage, cucumbers, leafy greens such as spinach and kale, okra, peas, green peppers, zucchini

White: Heart, healthy cholesterol levels

  • Fruits: Brown pears, white peaches
  • Vegetables: Cauliflower, onions, potatoes, white corn

Orange and yellow: Vision, immune system

  • Fruits: cantaloupe; yellow peaches, apples and pears
  • Vegetables: Carrots, corn, golden potatoes, orange and yellow peppers, pumpkins, squash, sweet potatoes, yellow tomatoes

Red: Heart, urinary tract, brain/memory

  • Fruits: Red apples, grapes and pears; raspberries; strawberries; watermelon
  • Vegetables: Beets, radishes, red peppers, tomatoes, turnips

Find fresh fruits and vegetables  in season at local farmers markets and grocery stores.


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