Introduction: People want to make improvements in eating healthier, but sometimes they focus too much on how many grams of fiber or protein they are consuming, or on a specific nutrient. In fact, a simpler and more fun method is to add more color to your food. Fox News Health invited registered dietitian and nationally recognized health expert Frances Largeman-Roth to introduce the effects of various food colors.
Learn more about colorful foods, recommended special feature: Natural Colorful Foods 100% Healthy Temptation A "colorful" healthy new life
I. Red
Fruits and vegetables in this color family are undoubtedly very attractive in appearance, and they contain a variety of nutrients that are beneficial for heart health. Many of these fruits and vegetables are rich in antioxidants (such as vitamin C), potassium, and dietary fiber. Vitamin C helps repair the damage caused by free radicals to the body; potassium plays an important role in maintaining normal blood pressure and regular heartbeat; and the soluble dietary fiber found in many red fruits helps lower LDL cholesterol levels.
Worth trying: Pomegranate, raspberry, strawberry, watermelon, radish, tomato, beet, red bell pepper, chicory, cherry, cranberry, red apple, and red onion.
II. Orange
This color family of fruits and vegetables includes both delicate apricots and sturdy butternut squash, but they all share a common feature: they contain beta-carotene. Beta-carotene is converted into vitamin A in the human body, a nutrient essential for the growth of skin and eye cells. Beta-carotene is also very important for maintaining the health of the immune and reproductive systems.
Worth trying: Pumpkin, yellow bell pepper, sweet potato, butternut squash, mango, orange, apricot, peach, cantaloupe, and carrot.
III. Yellow
Yellow fruits and vegetables range from aromatic lemons to earthy yellow beets, making them a bit hard to categorize. The commonality of these fruits and vegetables is that they are rich in antioxidants, which can help combat chronic diseases (including cancer and heart disease).
Worth trying: Yellow beet, starfruit, lemon, and fig.
IV. Green
Most members of this family have super weight-loss effects, with less than 50 kilocalories per cup of fruits and vegetables, making them suitable for large consumption; the antioxidants they contain have life-extending effects. Many green vegetables are a source of iron, B vitamins, and folate for vegetarians, which are crucial for a healthy pregnancy.
Worth trying: Arugula, kiwi, broccoli, spinach, cucumber, zucchini, kale, fennel, Brussels sprouts, asparagus, green beans, peas, lime, and watercress.
V. Blue, Indigo, and Purple
Fruits and vegetables in this color family provide a large amount of anthocyanins, an antioxidant that fights inflammation and reduces the risk of heart disease and cancer. Some of the fruits and vegetables in this family can help keep memory sharp and enhance brain power.
Worth trying: Purple cabbage, blueberry, blackberry, eggplant, plum, prune, purple sweet potato, and grape.
VI. Black and Brown
Although this color family is not traditionally bright and vibrant, these fruits and vegetables are rich in dietary fiber and antioxidants, which can reduce the risk of diabetes and heart disease; it also includes everyone's favorite sweet treat — chocolate.
Worth trying: Coconut, mushroom, olive, chocolate, sesame seed, barley, flaxseed, black rice, and black bean.