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Here's the latest lowdown from the NCI on the color-coded health-promoting benefits of fruit and vegetables:
Blue/Purple. Blueberries, blackberries, elderberries, purple grapes and black currants are rich sources of anthocyanins. Prunes, eggplant, raisins and plums are among the foods highest in phenolics. Both of these phytochemicals are antioxidants that help reduce the risk of cancer, heart disease and Alzheimer's disease, and may even help slow some of the effects of aging, according to the NCI.
Green. Spinach, broccoli, green peas, kiwi, lettuce, kale, broccoli, turnip, collard and mustard greens are among the best sources of lutein, an antioxidant that helps reduce the risk of cataracts and macular degeneration. Broccoli, Brussels sprouts, rutabaga, watercress, arugula, turnips, cabbage, bok choy and Swiss chard are rich sources of indoles, which help reduce the risk of breast and prostate cancer. The NCI notes that one recent study found that men who ate vegetables rich in indoles three times or more a week had 42 percent less prostate cancer than men who ate fewer than three servings per week.
Orange. Mangoes, sweet potatoes, cantaloupe, peaches, carrots, apricots, butternut squash and pumpkin (yes, pumpkin pie counts) are high in beta carotene, an antioxidant that is converted by the body to vitamin A and helps reduces the risk of cancer and heart disease, maintains eyesight and helps boost the immune system against infections, including colds and flu. Oranges, tangerines, peaches, pears, yellow pepper, grapefruit, clementines, nectarines, pineapple, lemons, apricots, papaya and yellow raisins are rich in bioflavonoids, which work with vitamin C to help reduce the risk of cancer, strengthen bones and teeth, heal wounds, keep skin healthy and lower the risk of heart attacks, the NCI reports.
White. Garlic, onions, leeks and chives (okay, they're a little green, too) are rich sources of allicin, which helps control blood pressure and cholesterol and seems to increase the body's ability to fight infection. (None of these, of course, are substitutes for medical care; in other words, don't think that you can just load up on leeks and control your high blood pressure.) "People don't often think that garlic or onions add to their servings of fruit and vegetables," Di Sogra says. "But every little bit adds up."
Blue/Purple. Blueberries, blackberries, elderberries, purple grapes and black currants are rich sources of anthocyanins. Prunes, eggplant, raisins and plums are among the foods highest in phenolics. Both of these phytochemicals are antioxidants that help reduce the risk of cancer, heart disease and Alzheimer's disease, and may even help slow some of the effects of aging, according to the NCI.
Green. Spinach, broccoli, green peas, kiwi, lettuce, kale, broccoli, turnip, collard and mustard greens are among the best sources of lutein, an antioxidant that helps reduce the risk of cataracts and macular degeneration. Broccoli, Brussels sprouts, rutabaga, watercress, arugula, turnips, cabbage, bok choy and Swiss chard are rich sources of indoles, which help reduce the risk of breast and prostate cancer. The NCI notes that one recent study found that men who ate vegetables rich in indoles three times or more a week had 42 percent less prostate cancer than men who ate fewer than three servings per week.
Orange. Mangoes, sweet potatoes, cantaloupe, peaches, carrots, apricots, butternut squash and pumpkin (yes, pumpkin pie counts) are high in beta carotene, an antioxidant that is converted by the body to vitamin A and helps reduces the risk of cancer and heart disease, maintains eyesight and helps boost the immune system against infections, including colds and flu. Oranges, tangerines, peaches, pears, yellow pepper, grapefruit, clementines, nectarines, pineapple, lemons, apricots, papaya and yellow raisins are rich in bioflavonoids, which work with vitamin C to help reduce the risk of cancer, strengthen bones and teeth, heal wounds, keep skin healthy and lower the risk of heart attacks, the NCI reports.
White. Garlic, onions, leeks and chives (okay, they're a little green, too) are rich sources of allicin, which helps control blood pressure and cholesterol and seems to increase the body's ability to fight infection. (None of these, of course, are substitutes for medical care; in other words, don't think that you can just load up on leeks and control your high blood pressure.) "People don't often think that garlic or onions add to their servings of fruit and vegetables," Di Sogra says. "But every little bit adds up."
