Think of decorating your table or plate in the colors of the rainbow.

it’s all about the color

Deeply hued fruits, vegetables hold key to better health

by Melissa Nicol

It’s amazing to think that the color of fruits and vegetables can actually contribute to better health and even the prevention of certain diseases. Research by the 5 A Day for Better Health program, the nation’s largest public-private nutrition education initiative, has proven that eating five or more servings of colorful fruits and vegetables a day can improve your health.

Why is this? Intensely colored fruits and vegetables provide numerous vitamins, minerals, fiber and phytochemicals your body needs to maintain good health, improve energy, prevent the effects of aging and reduce the risk of cancer and heart disease. Also, diets that include ample servings of fruits and vegetables may reduce the risk of some chronic illnesses, as well as certain types of cancer.

Deeply hued fruits and vegetables contain:

Vitamins and minerals: Natural substances contained in a wide variety of foods that have long been recognized as essential to maintaining healthy body systems. Scientists have defined specific daily amounts of vitamins and minerals that are necessary for good health.

Carbohydrates, proteins and fats: Compounds found in foods that the body uses to generate energy or build cells.

Phytochemicals: Natural plant compounds that may provide a variety of health benefits. Many of the bright colors in fruits and vegetables come from phytochemicals.

Antioxidants: Plant substances that protect the body by neutralizing free radicals, or unstable oxygen molecules, which can damage cells and lead to poor health.

Healthy eating is as easy as decorating your plate

Think of decorating your table or plate in the colors of the rainbow. In addition to choosing white or brown fruits and veggies, remember the acronym, ROY G BIV (Red, Orange, Yellow, Green, Blue, Indigo, Violet) when searching for the right types of fruits and vegetables to include in your diet. This simple guide will help you make the perfect pick of fruits and veggies to include in your next meal or snack.

Blue and purple fruits and veggies such as blackberries, blueberries, eggplant and purple flesh potatoes included in your low-fat diet help maintain a lower risk of some cancers, urinary tract health, memory function and healthy aging. Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits.

White, tan and brown fruits and vegetables such as bananas, brown pears, white peaches, garlic, cauliflower, onions and white corn promote heart health, healthy cholesterol levels and a lower risk of some cancers. They also contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family.

Orange and yellow fruits and vegetables such as yellow apples, grapefruit, papayas, butternut squash, carrots, pumpkin and sweet corn help promote heart health, vision health, a healthy immune system, a lower risk of some cancers and contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential.

Red fruits and veggies such as red apples, cherries, cranberries, beets, watermelon, tomatoes and red onions promote heart health, memory function, a lower risk of some cancers and urinary tract health. The specific phytochemicals in the red group being studied for their health-promoting properties include lycopene and anthocyanins.

The 5 A Day for Better Health program is guided by the members of the National 5 A Day Partnership with the goal of increasing fruit and vegetable consumption to 5 A Day for 75 percent of Americans by 2010. You can help do your part, for the program and your health, by planning to include a variety of colorful fruits and vegetables in your meals. And, there is no better time than summer to look for delicious, colorful foods at your local farmers market. For more information about colorful eating and The 5 A Day for Better Health program, log on to www.5aday.org.

Melissa Nicol is communications specialist for Nationwide Health Plans.

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