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  • Writer's pictureCoach Cam

Eat the rainbow - Yellows, Reds, and Oranges


Following up on the first post in this series, we're going to take on the "fire" colored veggies and fruits first. As we mentioned in the previous blog, each color is generally associated with certain beneficial compounds, and by "eating the rainbow" - i.e. eating a wide spectrum of colors, you'll be ingesting a wide variety of nutrients.

Nutrients in Red Fruits and Vegetables

Lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few.

These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Types of Red Fruits and Vegetables

Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pink/Red grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Red potatoes, Rhubarb, Strawberries, Tomatoes, and Watermelon.

Note that even "sweet" produce like the melons, strawberries, and apples have some great micronutrients. Fruits do tend to have a higher natural sugar content than vegetables, but also offer fiber and the nutrients mentioned above and below.

Nutrients in Orange and Yellow Fruit and Vegetables

Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C.

These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Vitamin C is a powerhouse in the body, providing most of the above benefits. Since it is a water soluble vitamin, any excess is expelled from the body, so there is very low risk of getting too much.

Types of Yellow and Orange Fruits and Vegetables

Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Sweet corn, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers, Yellow potatoes, Yellow summer squash, Yellow tomatoes, Yellow watermelon, and Yellow winter squash.

So next time you're in the grocery section, take a look at ALL of the options for yellow, orange, and red vegetables. Use the lists above to try some new selections that may provide more and different nutrients than the standard peppers we all turn to when looking for some color in our foods!

Keep fit and have fun,



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