Healthy food choices not only make you feel good and look great, they also give you the power to bring your body back under your control. Finding those healthy foods to eat is easy when you understand nature’s secret code. Eat a rainbow to help your whole being feel full of vitality and avoid age related ailments.
No, I’m afraid M&M’s don’t count! However, a bland, colorless diet (along with too many M&Ms!) is one of the main causes of bad nutrition. Iceberg lettuce and french fries have virtually no nutritional value!
Eating healthy foods in vivid colors is the key to good nutrition. These foods contain a store of disease fighting chemicals called phyto-nutrients. To get enough of these vital ingredients simply add a single serving – perhaps a piece of fruit or a glass of juice – from each of the following seven food color families.
This one simple change or addition to your daily diet can have meaningful, long lasting positive effects on your health.
Healthy Foods to Eat by Color
RED / PURPLE
These foods contain powerful antioxidants that may cut your risk of heart disease and stroke by inhibiting clot formation.
Add One of These Red / Purple Foods Daily
Aubergines, Blackberries, Blueberries, Cherries, Cranberries (or sauce), Plums, Prunes, Red grapes, Raspberries, Red apples, Red cabbage, Red wine, Strawberries.
They’re rich in vitamins A, C, B group, E, magnesium, potassium.
Berries contain most of the antioxidant vitamins (A, C, E) which protect against infections, premature aging, PMS, and menopausal problems. Arthritis may be eased by strawberries. Raspberries aid the digestion. Blackberries and cranberries for sore throats and coughs.
Add One of These Red Foods Daily
Any tomato based food. Even salsa and ketchup provide a hefty dose of lycopene, a cancer fighting antioxidant. Try also: Guava, Pink Grapefruit, Watermelon.
They’re rich in vitamins A, B group, C, E, folate and calcium, iron and zinc.
Tomatoes have all the antioxidant vitamins (A, C, E and zinc) to strengthen the immune system and reduce age-related macular degeneration, heart disease, strokes and some cancers. Because of the zinc, tomatoes are also good for sexual dysfunctions, such as infertility and impotence.
The beta carotene in orange foods boosts eye and skin health and may decrease risk of certain cancers.
Add One of These Orange Foods Daily
Apricots, Cantaloupe, Carrots, Mango, Pumpkin, Sweet Potato, Winter Squash.
They’re rich in vitamins A, C and E, iron and potassium.
Beta-carotene is beneficial for the digestive system, improves healthy eyes & aids the immune system. Potassium is good for blood pressure. Pectin helps to lower cholesterol.
These cousins to the orange family are rich in beta cryptoxanthin, an antioxidant that protects cells from damage.
Add One of These Orange / Yellow Foods Daily
Nectarines, Oranges, Papaya, Peaches, Pineapple, Tangerines, Yellow Grapefruit.
They’re rich in vitamins C, B group and E, flavonoids, folates, folic-acid.
Citrus fruits have a high levels of antioxidant vitamin C, which helps white blood cells fight infection and boosts immunity in general. Folates protect against heart disease by lowering blood levels of the amino acid homocysteine. Folic-acid is essential for the forming of red blood cells to prevent fatigue and anaemia.
More protection for your eyes, these foods contain lutein and zeaxanthin, which may help fight cataracts and macular degeneration.
Add One of These Yellow / Green Foods Daily
Avocado, Cucumber (with skin), Green Beans, Peas, Green or Yellow Pepper, Honeydew Melon, Kiwi, Romaine Lettuce, Spinach, Spring Greens and Sweetcorn.
Vitamins A, B group, C, E and folate, iron, selenium and zinc.
The B group vitamins together with the antioxidants E and zinc help to neutralize free radicals, and thereby reduce the risk of heart disease, strokes, cataracts and some cancers. Vitamin E is particularly important for maintaining healthy skin, heart and circulation, nerves, muscles and red blood cells. Folates work with iron, magnesium and zinc to prevent anaemia. Zinc is needed for sperm production and is also essential for the development of the reproductive organs. A lack of zinc can cause infertility and impotence. Oysters contain more zinc than any other food.
Green foods are packed with natural chemicals such as sulforaphane and indoles, all of which stimulate production of cancer-fighting liver enzymes.
Add One of These Green Foods Daily
Broccoli or Broccoli Sprouts, Brussels Sprouts, Cabbage, Cauliflower, Chinese Cabbage, Swiss Chard and Kale.
They’re rich in vitamins A, C, E, iodine, magnesium, calcium, potassium, folic-acid.
Cabbage has high antioxidant vitamins (A, C, E) so protects against free radicals for good skin and helps prevent skin aging. The high vitamin C content of these vegetables help build up resistance to coughs, colds and other infections. Iodine is important for thyroid function, energy and growth. Magnesium for healthy muscles and nerves. Calcium for bones and teeth. Potassium is vital for a healthy heart and kidneys.
WHITE / GREEN
Garlic and onions contain allicin, a real tumor fighter. Mushrooms have other disease-battling chemicals. These foods are rich in flavonoids, which protect against cell damage.
Add One of These White / Green Foods Daily
Garlic, Onions, Mushrooms, Artichokes, Asparagus, Celery, Chives, Chicory.
They’re rich in vitamins A, C, E, flavonoids, folates, potassium, selenium, sulphur.
Potassium is needed to regulate blood pressure,the cells, nerves and muscles of the body. Selenium is an antioxidant mineral and protects agains free radicals which cause tissue damage. It also helps the liver to function normally. Sulphur acts as an anti-fungal and antibacterial agent, and is especially concentrated in skin, nails and hair.
With healthy eating & a simple exercise regime, you’ll wonder why you didn’t do it all before. This is feeling good and look great at its best!