Did you know that adding colorful fruits and vegetables to your diet can help you live a longer, healthier life? This is because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas.
When we eat plants, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer effects. And research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases and specifically help to protect against certain types of cancers. This is important for all of us because cancer affects all population groups in the United States. Due to social, environmental, and economic disadvantages, certain groups bear a disproportionate burden of cancer compared with other groups. Population groups that may experience cancer disparities include groups defined by race/ethnicity, disability, gender identity, geographic location, income, education, age, sexual orientation, national origin, and/or other characteristics. So, this is super-important information for all.
Let us focus on what we CAN Do! We CAN include as many plant-based colors in our meals and snacks as possible. Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important.
Here is a short rundown of fruits and vegetables sorted by color, along with some of the phytonutrients they contain. This may not be an exhaustive list—but it is an impressive list.
Red: Rich in the carotenoid lycopene, a scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease. Sources: Strawberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions
Orange and yellow: Contain beta carotene, that might help to reduce the risk of certain cancers, especially lung cancer.
Sources: Carrots, sweet potatoes, yellow peppers, oranges, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, corn
Green: Rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Sources: Spinach, avocados, asparagus, artichokes, broccoli, kale, cabbage, Brussels sprouts, collard greens, green herbs (rosemary, thyme, and basil)
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and act as an anti-cancer compound. Sources: Blueberries, blackberries, elderberries, Concord grapes, eggplant, plums, figs, prunes, purple cabbage
White and brown: The onion family contains allicin, which has anti-tumor properties. Sources: Onions, cauliflower, garlic, leeks, parsnips, mushrooms
At Teen Kitchen Project—our chefs create colorful, delicious, and nourishing meals for our clients. We all can strive to add lots of yummy colorful fruits and vegetables, too. Here are some ideas:
- Think in twos. Try to eat two servings in the morning, two in the afternoon, and two at night.
- Snacks count, too. Between meals–munch on fruit or grab some sliced raw vegetables with some hummus.
- When shopping, look at your cart. Challenge yourself to get LOTSA colors — and phytonutrients — in your cart.
- Look local. Farmers markets, co-ops, and community supported farms are usually great sources of fresh produce.
- Frozen produce is okay too! It is best to eat in season, but since seasonal produce may be limited, frozen fruits and vegetables count and are just as nutritious as fresh.
Let’s arm our bodies with the defense shield it needs to stay healthy. Remember, the color in fruits and veggies is king, and the greater variety the better.
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