Eating the Rainbow - Part 3 of 3

BLUE / PURPLE produce contain fiber, vitamins and phytochemicals, such as anthocyanins and flavanoids, which prevent memory loss, cancer, stroke, heart disease, promote urinary health and boost immunity. Examples:

• black currants
• black tea
• elderberries
• blackberries
• blueberries
• eggplants
• figs
• lavender
• plums
• purple asparagus
• purple bell peppers
• purple carrots
• purple cauliflower
• purple cabbage
• purple grapes
• purple kale
• purple potatoes
• purple-tip Belgian endive
• prunes
• raisins

BROWN grains, seeds and nuts contain contain fiber, vitamins and phytochemicals that lower blood cholesterol, reduce the risk of some cancers, diabetes, heart disease and stroke. Examples:

• almonds
• amaranth
• barley
• black beans
• black-eyed peas
• borlotti beans
• brazil nuts
• brown rice
• bulgur wheat
• cannellini beans
• cashews
• chestnuts
• couscous
• flaxseed
• garbanzo beans
• hazelnuts
• kasha
• kidney beans
• lentils
• lima beans
• macadamia nuts
• millet
• navy beans
• oats
• peanuts
• pecans
• pine nuts
• pistachios
• polenta
• pumpkin seeds
• quinoa
• sesame seeds
• soy beans
• split peas
• sunflower seeds
• walnuts
• whole wheat