A healthy trick is to vary the color of your plates
The pigments that give fruits and vegetables their vibrant colors are full of health-promoting compounds: vitamins, minerals, phytonutrients and antioxidant compounds.
|Color group||Examples of beneficial compounds||Benefits||Examples of sources|
|Red||Anthocyanins, beta-carotene and lycopene||Lycopene is said to have protective effects against prostate cancer||Tomato, papaya, pink grapefruit, watermelon|
|Carotenoids like beta-carotene||Important role for vision, skin health and immune system||Carrot, sweet potato, pumpkin and winter squash|
|Blue-violet||Anthocyanins||Strong antioxidant activity associated with the prevention of aging, cardiovascular disease and certain cancers||Blueberries, blackberries, eggplants and purple pepper|
|Green||Clorophyll, carotenoids such as lutein||Lutein may reduce the risk of cataracts and age-related macular degeneration||Spinach, asparagus, broccoli, peas and watercress|
|White||Potassium, allicin||Potassium regulates heart rate and blood pressure||Banana, garlic, onions, potatoes|