KCFM Delivery Partners

The Color of Healthy Eating


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What you eat for breakfast, lunch and dinner could be the next best thing to keep cancers and diseases at bay when you choose these brightly colored fruits and veggies. Researchers for The Centers for Disease Control (CDC) suggest evidence that phytochemicals, health-promoting chemicals from the plant kingdom, may have beneficial effects on human health. To get the most from your meals, The CDC suggests that you include all colors of the list below, eating nine to eleven servings of fruits and vegetables daily. Researchers say that vitamin supplements are not the magic bullet because you need the complex interplay of vitamins, minerals, and fiber which food provides.

Greens:

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High in isothiocyanates; slows age-related blindness; reduces risk of stroke and heat disease in men; reduces asthma risk; repairs DNA damage that can lead to cancer including breast, lung, and skin cancers.
Crop examples: Broccoli, brussel sprouts, cab-bage, cauliflower, Chinese cabbage, kale, swiss chard, spinach, artichokes, asparagus, kiwifruit, peas, avocado, honeydew melon.

Blues/Purples:

High in anthocyanins which may inhibit clot formation and lower risk of stroke and heart diseases; photochemicals can improve memory and urinary-tract health.
Crop examples: Eggplant, blackberries purple asparagus, blueberries, grapes, plums, prunes, raspberries, strawberries, cranberries.

Reds:

High in lycopene; inhibits growth of lung cancer cells; protects against heart disease by improving blood-vessel health.
Crop examples: Radishes, tomatoes, red pep-pers, red onions, rhubarb, red potatoes, beets, cherries, guava, pink grapefruit, watermelon.

Whites/Tans/Browns:

High in allicin; thwarts onset of cancers, especially lung; lowers risk of asthma and cardiovascular disease.
Crop examples: Cauliflower, mushrooms, white corn, potatoes, parsnips, turnips, onions.

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Yellows/Oranges:

High in beta carotene; it also helps prevent type-2 diabetes; promotes eye and skin health; reduces risk of stroke; promotes healthy immune system.
Crop examples: Carrots, oranges, yellow peppers, sweet potatoes, butternut squash, cantaloupe, apricots, pumpkins, mango, yellow summer squash, pineapple.

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