Eating the Rainbow - Part 1 of 3

Eating the full assortment of fresh raw fruits and vegetables on a regular basis is the key to giving your body the nutrients it needs to build cells right and strengthening your immune and detoxification systems so they can do a better job of fighting off disease and aging.

The pigments contained in produce, the component that gives each item its color, actually helps the body in its own unique way. In fact, the vegetables color is a clue to the vitamins and minerals that can be found inside.

The new nutritional goals are for individuals to eat a minimum of 5 servings of fruit and vegetables a day, with a goal of 9 servings of fruit and vegetables. A serving consists of:

• 1/2 cup canned, frozen fruits or vegetables
• 1 medium piece of fruit
• 3/4 cup of fruit or vegetable juice
• 1 cup of raw leafy greens
• 1/4 cup dried fruit

RED produce contains fiber, vitamins and phytochemicals, such as lycopene and anthocyanins, which help prevent cancer, neurological and aging diseases, improve diabetes and increase your chances at a healthy heart. Examples:

• beets
• cherries
• cranberries
• kidney beans
• pink grapefruit
• pomegranates
• quinces
• radicchio
• radishes
• raspberries
• red apples
• red bell peppers
• red chiles
• red currants
• red grapefruit
• red grapes
• red onions
• red pears
• red plums
• red potatoes
• rhubarb
• strawberries
• tomatoes
• watermelon

ORANGE / YELLOW produce contains fiber, vitamins and phytochemicals, such as carotenoids, which aid in the health of mucous membranes, vision, to prevent heart disease, cancer and strengthen the immune system. Examples:

• apricots
• butternut squash
• cantaloupe
• carrots
• corn
• golden beets
• golden kiwifruits
• golden raspberries
• grapefruit
• kumquats
• lemons
• mandarins
• mangoes
• nectarines
• orange bell peppers
• orange cauliflower
• oranges
• orange tomatoes
• papayas
• passion fruit
• peaches
• pears
• persimmons
• pineapples
• plantains
• pumpkins
• rutabaga
• sweet potatoes
• tangelos
• tangerines
• yellow apples
• yellow bell peppers
• yellow kiwifruits
• yellow peppers
• yellow potatoes
• yellow summer squash
• yellow tomatoes
• yellow watermelons
• yellow wax beans
• yams