Written by Lori Kerr
Article
Health & Wellness, Nutrition
Everyone knows the importance of eating fruit and vegetables, however to obtain the optimum nutritional benefits you must eat a wide variety. An easy way to achieve this is by thinking of you plate as a palate and filling 2/3rd of it with a wide variety of colorful produce, think, “eating the colors of the rainbow”
Below is a list of health benefits attributed to the various colored fruits and vegetables.
RED:
Red fruits and vegetables contain lycopene, which can help prevent strokes, improve brain function, decrease the risk of prostate and breast cancer as well as improve heart health.
ORANGE & YELLOW:
Orange and Yellow fruit and vegetables contain carotenoids which can help strengthen your immune system, build healthy skin, improve vision as well as reduce the risk of heart disease and inflammation.
GREEN:
Green fruits and vegetables contain indoles and isothiocyanates which may help prevent cancer. These foods are also typically high in vitamin K, which helps with building strong bones and aids in blood clotting. A good source of potassium assists with healthy cell functions. High levels of fiber can decrease cholesterol levels and help lower the risk of colorectal cancer.
BLUE & PURPLE:
Blue and Purple fruits and vegetables contain anthocyanins and antioxidants which are associated with improved brain health and memory. They also may help lower blood pressure and reduce the risk of heart disease and stroke.
Below are a few easy colorful recipes to help you get started!
Mediterranean Vegetable Bowl
Ingredients:
2 cups cherry tomatoes(red, yellow, orange)
1 cucumber sliced and quartered
15 oz can chickpeas, drained and rinsed.
1 cup mixed Greek olives, pitted
¼ cup diced red onion
½ cup feta
¼ cup balsamic vinaigrette
Preparation:
In a medium sized bowl, toss all ingredients together. Add grilled chicken for added protein.
Spinach and Burrata Salad with Mixed Berries
Ingredients:
4 oz fresh spinach
1 Burrata ball
1 cups mixed berries (raspberries, blueberries, strawberries).
¼ cup sliced almonds
Choice of dressing (I like Panera’s Poppyseed dressing)
Preparation:
Top spinach with all ingredients. Garnish with desired amount of dressing