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Thursday, September 15, 2011

Colored Fruits and Vegetables are Better for Health

Posted by Dr Prahallad Panda on 9:00 PM Comments

 American Dietetic Association encourages the public to "eat right with color." That means the more variety of colored fruits and vegetables one chooses each day he or she infuses the diet with variety of vitamins, minerals, antioxidants and fiber.
All these different foods and different colors provide different nutrients for our bodies. More than 600 different anthocyanins found in nature; apart from which the chlorophyll and anthroxanthins give color to food.
Healthy colors
The American Dietetic Association is encouraging the public to eat a rainbow of foods, such as these fruits and vegetables:
  • Green:Avocados, apples, grapes, honeydew, kiwi fruit, limes, artichokes, asparagus, broccoli, green beans, green peppers, spinach. The pigment is chlorophyll that imparts this color.
  • Orange and deep yellow:Apricots, cantaloupe, grapefruit*, mangoes, papayas, peaches, pineapple, carrots, yellow peppers, yellow corn, sweet potatoes. These are rich in beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C etc.
  • Purple and blue:blackberries, blueberries, plums, raisins, eggplant, purple cabbage, purple-fleshed potatoes. These are rich in lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin etc.
  • Red:Cherries, cranberries, pomegranates, red/pink grapefruit*, red grapes, watermelon, beets, red onions, red peppers, red potatoes, rhubarb and tomatoes. These contain lycopene, ellagic acid, Quercetin, and Hesperidin etc.
  • White, tan and brown:Bananas, brown pears, dates, white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes, white corn. Beta-glucans, EGCG, SDG, and lignans are found in these.
Main protective effect of these molecules are through anti-oxidant activity; apart for that the protective effect of vitamins, minerals and fibre add up. The beneficial effect range from anti-aging to prevention of different types of cancers.
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