June 8, 2007, Newsletter Issue #68: The Rainbow Colors of Nutrients

Tip of the Week

*Blue or dark purple* plants contain anthocyanins, phenols, antioxidants and are thought to have antiaging properties including preserving young memory. They reduce the risk of some cancers. The plants of this group include plums, purple asparagus, eggplant, and purple peppers, blueberries, bilberries, cherries, grapes, red wine, plums, purple cabbage



*Yellow or Orange* 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* color is partly due to the presence of phytochemicals lycopene and anthocyanins. Lycopene is a potent antioxidant and is one of the top ten cancer protectors. Anthocyanins are also good cancer-fighters. Vegetables and fruits in this group are: Apples, red plums, cherries, pomegranates, strawberries, tomatoes, beets, pink grapefruit, guava juice, red peppers. These foods also contain Beta carotene and Vitamin C



*Orange or deep yellow* produce contains lutein, vitamin C, antioxidants, carotenoids, and biflavonoids.They are cell protector from degenerative damages, for example, eye tissue during aging, and immune system enhancers. This group include: apricots, peaches, sweet potato, carrots, pumpkin, winter squash, mango, yellow peppers, grapefruit, nectarines, tangerines, lemons, and butternut squash.



*Green and dark green* vegetables contain lutein and antioxidants, they help reduce the risk of some cancers and keep bones and teeth strong. The list includes but is not limited to: spinach, broccoli; parsley, dill, romaine lettuce, kale, watercress, kiwi, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

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