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Eat in Color

As you hit the farmers markets for the last few times this summer, try to think in color. The more colorful the foods on a plate, generally the more nutritional value they contain.

Eat in Color

Make use of all colors to make a meal that looks good, tastes good, and provides a plethora of vitamins and nutrients. Here is a chart of what one can expect to absorb from eating all the colors of the rainbow.

Color	Antioxidant	Benefit	Sources
Red	Lypocene	This antioxidant is in red & pink fruit and can help reduce cancer risk and maintain a healthy heart. Women with high levels of this have more pliable arteries, lower blood pressure and lower blood cholesterol. In men it may help prevent prostate cancer.	Tomatoes, Radishes, Rhubarb, Strawberries, Cherries, Red apples, Red grapes, Raspberries, Watermelon
Orange and Yellow	Carotenoids	These give skin a healthy glow, but too much could result in an orange glow. Carotenoids are converted to vitamin A by the body in order to keep mucous membranes healthy. The carotenoid lutein is actually stored in the eye to keep it healthy and help prevent cataracts and macular degeneration from forming with age.	Carrots, Sweet potato, Corn, Squash, Apricots, Lemons, Pumpkin, Pineapple, Mangoes, Oranges, Peaches, Nectarines, Grapefruit
Blue and Purple	Anthocyanins	These protect cells, may help keep the mind sharp, and can help reduce risks from cancer, stroke and heart disease.	Asparagus, Beets, Red cabbage, Eggplant, Blackberries, Blueberries, Purple grapes, Plums
Green	Contain a huge range of phytochemicals	Leafy greens have high levels of folate, which is necessary for DNA duplication and repair.	Spinach Asparagus, Avocados, Broccoli, Peas, Green beans, Green apples, Green grapes, Limes, Kiwi, Lettuce, Spinach, Cabbage, Celery, Cucumber
Brown and White	There are varied phytochemicals in this group.	Allicin in garlic has antiviral and antibacterial characteristics while potassium in bananas and potatoes provide essential electrolytes that help maintain fluid levels in the body.	Cauliflower, Mushrooms, Garlic, Potatoes, Onions, Ginger, Parsnips, Dates, Turnips, Bananas, Pears, White peaches

Always remember that offering a variety of different colored foods on a plate not only has visual appeal when sitting down at the table, but continues to keep a nutritional balance in the body once up from the table.

Eat in Color

Additional Info

Blueberries contain one of the highest concentrations of antioxidants available in any fruit or vegetable, find out more here.

To find out how long other foods are good for, please visit the Dairy, Drinks, Fruits, Grains, Proteins, Vegetables and Other sections of Eat By Date or use the search function below.