Sky Lakes Medical Center | Live Smart | Summer 2018

NUTRITION SkyLakes.org | LIVE smart 3 No baskets of blush- toned peaches or bright orange carrots topped with greens. No red, green or yellow peppers to choose from. No deliciously colorful signs pointing the way to the farmers market. Color is part of produce’s appeal. After all, if apples were gray, would you be tempted to take a bite? But the colors of fruits and vegetables serve another purpose. Their hue gives you a hint about the nutrients inside. Plant foods contain phytochemicals, naturally occurring chemicals that appear to offer substantial health benefits. Research suggests phytochemicals might: w w Boost our immune system. w w Reduce harmful inflammation. w w Inhibit cancer growth. Different phytochemi- cals give plant foods dif- ferent colors. So the more colors you eat, the more nutrients you get. Check out these healthy color connections. C O L O R Make the connection How dull would our world be if fruits and vegetables were all the same color? THE REASON FOR RED Why are tomatoes and strawberries red? Because they contain a carotenoid called lycopene, a powerful antioxidant that has been linked to a reduced risk for cancer, particularly prostate cancer. Lycopene might also offer protection against heart attacks. Other red fruits and veggies to reach for include: w w Watermelon. w w Pink grapefruit. w w Red peppers. w w Raspberries. WHAT ABOUTWHITE? White—or pale—foods do contain flavonoids, as well as cancer-fighting indoles and isothiocyanates. They also offer a phytochemical called hesperetin, which has been shown in some animal studies to lower inflammation and blood pressure. White fruits and vegetables to put on your plate include: w Bananas. w Mushrooms. w White onions. w White potatoes. BEHIND THE BLUES AND THE PURPLES Blueberries. Grapes. Plums. These all contain resveratrol, which is part of a group of phytochemicals called polyphenols. Polyphenols have powerful anti-inflammatory and antioxidant properties. Resveratrol may be one of the phytochemicals that helps make the Mediterranean diet so healthy. Blue and purple produce also contain antioxidants called anthocyanidins, linked to better blood vessel health. Other blue and purple foods to choose include: w w Blackberries. w w Purple cabbage. OPT FOR ORANGE/YELLOW Carrots get their color from beta-carotene, a member of the carotenoid family. Your body converts beta-carotene into vitamin A, which is vital to vision, immune function, and skin and bone health. Foods high in beta- carotene are good for eye health. Other orange and yellow produce to try include: w    Sweet potatoes. w    Pineapple. w    Yellow squash. w    Oranges. GO FOR THOSE GREENS Vegetables like spinach and broccoli are brimming with both carotenoids and flavonoids, which are also phytochemicals. Flavonoids are heart-healthy, and they may lower the risk for some cancers. They also might help promote lung health and protect against asthma. Greens contain two additional phytochemicals called indoles and glucosinolates, which may inhibit the production of cancer-related hormones and prevent tumor growth. Other good greens to eat include: i Cabbage. i Collard greens. i Brussels sprouts. i Kale. Sources: American Institute for Cancer Research; Produce for Better Health Foundation; U.S. Department of Agriculture w w Eggplant. w w Raisins.