Fruits and vegetables should be an integral part of your daily diet, ideally making up about half of each meal. Fruits and vegetables are good sources of vitamins, minerals and fiber, as well as being low in calories. They also contain phytochemicals -- also called phythonutrients, which are nutritional compounds with antioxidant and anti-inflammatory benefits. More than 1,000 phytochemicals exist, many of which have been identified as being important to human health.
Benefits of Color
Plants have to protect themselves from damage and death, and they do so through phytochemicals. Phytochemicals give fruits and vegetables their color. They are beneficial to your health for their antioxidant and anti-inflammatory capabilities, as well as their potential to lower your risk of certain cancers, heart disease and diabetes, notes Stanford Medicine. Since different colors represent different phytonutrients, aim for an assortment of colors on your plate.
Red and Pink
Lycopene is responsible for the red or pink color of fruits and vegetables. Lycopene belongs to the carotenoid family of phytochemicals. Carotenoids help regulate cell growth and death, thereby affecting your risk of heart disease and some cancers. Examples of foods containing lycopene include red and pink grapefruit, watermelon and tomatoes. Cooking tomatoes with a small amount of fat, such as when making tomato-based pasta sauce, improves the absorption of lycopene into the bloodstream, notes Linus Pauling Institute.
Green
Two carotenoids, lutein and zeaxanthin, make fruits and vegetables green. The retina and lens of your eye contain lutein and zeaxanthin, which helps block blue light from entering deep into the eye, according to the Linus Pauling Institute. This may help prevent cataracts and age-related macular degeneration. As with all carotenoids, eating foods containing lutein and zeaxanthin may help lower cancer risk. Examples of foods containing lutein or zeaxanthin are broccoli, spinach, cabbage, kale, brussels sprouts and kiwi.
Orange and Yellow
Beta-carotene gives fruits and vegetables an orange or yellow color. Your body is able to convert beta-carotene to vitamin A. Beta-carotene is also believed to help the immune system. Examples of foods containing beta-carotene are sweet potatoes, carrots, pineapple and apricots. While beta-carotene in the diet is good for you, taking large doses in supplement form can turn your skin yellow or orange, and may increase the risk of lung cancer in smokers.
Blue and Purple
Anthocyanins are in the flavonoid family of phytochemicals. They give fruits and vegetables a blue or purple color. Cell growth and development is dependent on a series of events known as cell-signaling pathways. Flavonoids may help prevent cancer due to their effect on these cell-signaling pathways. Examples of foods containing anthocyanins are blueberries, grapes, eggplant, plums and purple cabbage.
White
Allicin is a phytochemical in white vegetables from the onion family. It may function as an antibacterial, antiviral and antifungal agent. Good sources of allicin are garlic, leeks and scallions, as well as onions.
References
- Stanford Medicine: Nutrition to Reduce Cancer Risk
- North Carolina State University; Color Your Summer Healthy; September 2006
- Linus Pauling Institute; Carotenoids; Jane Higdon; December 2005
- Linus Pauling Institute; Flavonoids; Jane Higdon; April 2005
- University of Maryland Medical Center; Garlic; November 2008
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