The Colors Of Produce And Nutrition

Produce of a Different Color

From Sonoma Diet

The colors of certain fruits and vegetables can tell you a lot about the types of vitamins and nutrients they contain. Here's a guide that covers the whole fruit-and-veggie rainbow:

Purple/Blue: Containing high levels of phytochemicals like anthocyanins and phenols, plus antioxidants, blue and purple fruits and vegetables are thought to possess antiaging benefits. In addition to keeping you looking young, they can help you feel younger by aiding in memory function, reducing the risk of some cancers, and promoting urinary tract health. Blueberries, grapes -- two of the Ten Sonoma DietPower Foods -- plums, purple asparagus, eggplant, and purple peppers can all help you get your purple in.

Green: Full of phytochemicals like lutein, green produce has mighty antioxidant power and can help reduce the risk of some cancers, maintain good vision, and reinforce strong bones and teeth. Go green with kiwi fruit, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

White: White, tan, and brown produce contains phytochemicals such allicin, which is associated with a reduced cancer risk, healthy cholesterol levels, and heart health. Get these benefits with brown pears, white peaches, cauliflower, garlic, onions, jicama, and white corn.

Yellow/Orange: These sunny-colored fruits and veggies contain vitamin C, antioxidants, carotenoids, and biflavonoids. They are thought to help maintain a healthy heart, preserve vision, reduce the risk of some cancers, and promote a healthy immune system. Go orange with grapefruit, mangoes, nectarines, tangerines, lemons, carrots, and butternut squash.

Red: This vibrant color indicates the presence of lycopene and anthocyanins, which help improve memory function, maintain heart and urinary tract health, and lower the risk of some cancers.

Sonoma Dietpresents: Dr. Guttersen's Tip of the Day Fiber Full

The Sonoma Diet recognizes the importance of fiber in a healthy diet -- but which fruits and veggies pack the biggest fiber punch per serving size? Artichokes contain a whopping 6.5 grams per serving, pears contain 5.1 grams, acorn squash has 4.5 grams, boysenberries have 3.5 grams, and apples contain 3.3 grams per serving. All are definitely leaders of the fiber-packed pack!


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