Friday, June 24, 2016

[ Color of Vegitebles.]

What explains the color of Vegitebles?.
They mean thus.

Mom knew best when she demanded that we eat our vegetables. Vegetables are powerhouses when it comes to maintaining optimal health. They are packed with vitamins and minerals, fiber, and phytonutrients – all of which help fight disease, obesity, and aging. Vegetables are important sources of many nutrients, including potassium, folate, vitamin A, vitamin E, and vitamin C, among others. Fibrous vegetables (E.g., peppers, carrots, leafy greens) are especially helpful in weight management: they are high in water, and extremely low in calories and fat, so they fill you up with very few calories. They are high in fiber too, which helps to reduce blood cholesterol levels, lowers the risk for heart disease and aids in proper digestion. The colors found in vegetables are a result of some of the phytonutrients they contain. Phytonutrients are plant compounds that are thought to have health-protecting qualities. Although vegetables contain a lot of nutrients beyond their attributed colored phytonutrient, eating all of the colors of the rainbow helps to ensure that you’re getting a broad spectrum of health-protecting nutrients in your diet. Refer to Every Color of the Rainbow – Vegetables to get a breakdown of typical vegetables, their colors and the associated phytonutrients and their benefits:

Color -  Phytonutrient - Vegetables -  What it Does

Red  Anthocyanins
Lycopene           Beets                  
Radicchio
Radishes                      Keeps urinary tracts healthy
Red Pepper                           Maintains a healthy heart
                                     Boosts memoryLowers risk of cancer.

                   Rhubarb
                        Tomatoes 
                                     Keeps urinary tracts healthy
                                     Maintains a healthy heart
                                     Boosts memory
                                     Lowers risk of cancer.

Yellow / Orange      Bioflavonoids
Carotenoids
Vitamin C      Butternut Squash
                     Carrots
                     Pumpkin
                     Summer squash
                     Sweet Corn 
                     Sweet Potatoes     
Yellow Beets
Yellow Peppers
Yellow Squash                           Keep immune system strong
                                        Supports eye function and health
                                        Lowers risk of cancer
                                        Lowers risk of heart disease
                                        Yellow Tomatoes 
                                        Keep immune system strong
                                        Supports eye function and health
                                        Lowers risk of cancer
                                        Lowers risk of heart disease
Green 

Calcium
Indoles
Iron
Lutein
Magnesium    Artichokes
                   Arugula
                   Asparagus
                   Broccoli
                   Broccoli Rabe Brussels Sprouts
                   Celery
                   Chinese Cabbage Cucumbers
                   Endive
                   Green Beans
                   Green Cabbage 
                   Green Peppers
                   Leafy Greens
                   Leeks
                   Green Onions
                   Okra 
                   Peas
                   Snow Peas
                   Sugar Snap Peas
                   Spinach
                   Watercress
                   Zucchini.
                                       Supports eye function and health
                                                  Lowers risk of cancer.
                                   Maintains strong bones and teeth
Blue / Purple Anthocyanins
Phenolics Eggplant
                Purple Cabbage
                Purple Belgian Endive 
                Purple Peppers
                Purple Potatoes
                Red Cabbage
                Red Onion.
                                      Lower risk of cancers
                                      Good for urinary tract health
                                      Improves memory function
                               Helps to fight effects of aging.

White/Tan/Brown Allicin Cauliflower
                Jerusalem Artichokes
                Jicama
               Mushrooms
               Onions 
               Parsnips
               Potatoes
               Shallots
               Turnips
               White Corn -Promotes heart health & Lowers risk 
                                                    for cancer


Are you well-rounded in the veggies you eat?

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