rosemary , cumin and saffron , contain phytochemicals and are considered to have protective properties . Tea , wine and other plant-derived foods also contain phytochemicals . Items containing phytochemicals are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers . In fact , WHO ( the World Health Organization ) states that that up to 80 percent of heart disease cases , 90 percent of Type 2 diabetes cases and one-third of cancer cases could be avoided by a healthier diet . ( But lifestyle improvements , such as more reasonable-sized portions , consistent physical activity and no smoking are vital , too .)
I included the short “ science lessons ,” above , because I think they are important . Now , however , let ’ s be specific : what foods are especially good for us , and why ?
> Eat a Rainbow
After I read “ Eat Well ” and was investigating other articles about the power of plants in our diet , I kept coming across the phrase , “ eat a rainbow ,” and I found numerous entire articles about it . The term is a fascinating concept , a great healthy-eating tip and easy to remember . It refers to eating a variety of colorful fruits and vegetables in order to get all the vitamins , minerals , antioxidants , phytochemicals and other powerful nutrients that keep our bodies thriving .
Here are the basics :
When thinking about eating the rainbow , each color represents a different source of phytochemicals , vitamins , minerals , antioxidants and other nutrients that are thought to benefit our health . The five groups of fruit and vegetable colors are red , green , orange and yellow , blue and purple , and white and brown .
> Red
Red fruits and vegetables contain the phytonutrient lycopene , which improves heart health , decreases the risk of prostate and breast cancers and diabetes , helps to prevent strokes , increases the function of the brain , and boosts eye and bone health . They also contain the vitamins A , C and K1 and the nutrient folate and the mineral potassium . Fruits include cranberries , cherries , red grapefruit , pink guava , raspberries , strawberries and watermelon . Vegetables include mainly tomato and tomato products such as tomato sauce and paste . Other vegetables are beets , radishes , red onions and red peppers .
> Green
Green fruits and vegetables contain the compounds indoles , lutien and carotenoid and the phytochemical isothiocyanate , all of which boost the immune system and inhibit carcinogens . They are high in vitamin K , potassium , calcium , fiber , antioxidants and folic acid . They restore energy and vitality , too . Kiwis and avocadoes are the fruits in this category . Vegetables include artichokes , arugula , asparagus , broccoli , Brussels sprouts , green cabbage , fresh green herbs , kale , and spinach . Green tea is also in this category .
> Orange & Yellow
Orange and yellow fruits and vegetables contain carotenoids , which strengthen the immune system , reduce inflammation and the risk of heart disease , inhibit tumors , support eye health , and build healthy skin . They also contain fiber , folate , potassium , and vitamins A and C . Good sources of carotenoids include apricots , bananas , cantaloupe , carrots , corn , mangoes , oranges , peaches , pineapple , pumpkins , sweet potatoes , tangerines , winter squash and yellow peppers .
26 Spring 2023 | Thomasville Scene