It's
a known fact that the darker veggies are better for you. Lettuce is great, but
a dark green leaf such spinach or arugula mixed into your salad can make a
world of difference in the health department. As a matter of fact I've even
seen dark purple tomatoes that are supposed to be loaded with vitamins and
nutrients. I'm not quite sure how a purple tomato would look on a salad, but I
bet it's cool.
As
I've delved hot and heavy into my fruits and veggies course I find myself
learning so much about produce, things I've never known, and I have to say that
I'm truly enjoying it.
Tomorrow
as I go on my grocery shopping trip I'm going to work on my first
assignment which is to identify as many produce items as I can without
looking at my book and to try and find items that aren't in my book. This
should be fairly easy at the Hispanic based grocery store that I go to. They've
always got something unique in the vegetable bins. I will also be adding
healthier fruits and vegetables to our meals by following some tips provided by
Dr. Heber from his book What Color Is Your Diet. Here are just a
few of the things he suggests.
Here's the basic rundown of Heber's "Color Code"
system:
- Red.
These foods are rich in lycopene, which reduces cancer risk. Examples:
tomatoes, watermelons, and pink grapefruit.
- Red/Purple.
Grapes, red wine, blueberries, strawberries, and red apples
- Orange.
These foods contain alpha- and beta-carotenes, thought to improve
cell-to-cell communication and slow cancer. Examples: carrots, mangoes,
winter squash, and sweet potatoes.
- Orange/Yellow.
These foods contain vitamin C, which protects cells, and
beta-cryptoxanthin, one of the many carotenoid compounds that Heber
recommends. Examples: oranges, tangerines, papayas, and nectarines.
- Yellow/Green.
These foods are rich sources of the carotenoids lutein and zeaxanthin,
which contribute to eye
health.
Examples: spinach and other greens, yellow corn, green peas, and avocados.
- Green.
These foods contain sulforaphane, isothiocyanate, and indoles, which Heber
says stimulate liver genes to make compounds that break down
cancer-causing chemicals. Examples: broccoli, brussels sprouts, cabbage,
bok choy, and kale.
- White/Green.
These foods contain flavonoids that protect cell membranes. Examples:
onions, garlic, celery, pears, white wine, endive, and chives.
Keep these things in mind the next time you're picking up a
few fresh items for dinner and you'll have a healthier happier meal.