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Articles
(adapted from material presented by the Centers for Disease Controland 5aday.gov)
Fruits and vegetables provide essential vitamins and minerals, fiber, and other nutrients that are important for good health.
Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts — as part of a healthy diet — are likely to have a reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.
Most fruits and vegetables are naturally low in fat and calories, so substituting them for high-calorie foods can be a calorie-reducing strategy.
Aim for Color!
A plate that includes colorful vegetables is not just appealing to the eye. A wide variety of produce also provides your body with a number of health promoting benefits, such as vitamins, minerals and fiber. It’s important to eat a wide variety of colorful vegetables and fruits every day. Eating orange, dark green, legumes, starchy, and other vegetables especially is recommended for adequate nutrient intake. The following chart lists a number of colorful fruits and vegetables for your selection.
Be Beautiful in BLUES AND PURPLEs
Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits.Blues and purples may provide:
• A lower risk of some
cancers
• Urinary tract health
• Memory function
• Healthy aging
Purple asparagus
Purple cabbage
Purple carrots
Eggplant
Purple Belgian endive
Look Great in GREENs
Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits.
Go Green every day to maintain:
• A lower risk of some cancers
• Vision health
• Strong bones and teeth
Avocados
Green apples
Green grapes
Honeydew
Kiwifruit
Limes
Green pears
Artichokes
Asparagus
Broccoli Brussels sprouts
Chinese cabbage
Green beans
Green cabbage
Celery
Chayote
Cucumbers
Endive
Leafy greens
Leeks
Lettuce
Green onion
Okra
Peas
Green pepper
Peas
Spinach
Watercress
Zucchini
Live Well with WHITEs
White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family.Working white into your low-fat diet helps maintain:
• Heart health
• Cholesterol levels that are already healthy
• A lower risk of some cancers
Bananas
Pears
Dates
White nectarines
White peaches
Orange and yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Make yellow and orange a part of your low-fat diet to help maintain:
• Heart health
• Vision health
• A healthy immune system
• A lower risk of some cancers
The specific phytochemicals in the red group being studied for their health-promoting properties include lycopene and anthocyanins. Get your reds every day to help maintain:
• Heart health
• Memory function
• A lower risk of some cancers
• Urinary tract health
Red apples
Blood oranges
Cherries
Cranberries
Red grapes
Pink/Red grapefruit
Red pears
Pomegranates
Raspberries
Strawberries
Watermelon
Beets
Red peppers
Radishes
Radicchio
Red onions
Red potatoes
Rhubarb
Tomatoes
*These statements have not been evaluated by the U.S. Food and Drug administration.
Our statements & products are not intended to be used to diagnose, treat, cure, or prevent any disease.
