Fruits and vegetables should be essential part of our diet. The nutrients in fruits & vegetables keep us healthy. There are many health benefits by including fruits and vegetables in our daily diet. To get complete nutrients you must eat multiple types and colors of fruits & veggies. Different colors indicates it contain different types of nutrients. These nutrients not only keep our body healthy but also prevent & fight against many diseases. Fruits & veggies in our routine diet can lower blood pressure, reduce the risk of heart disease & stroke and prevent some types of cancer. The fiber in fruits & vegetables are good for gastrointestinal health. Also fruits & veggies keep our eyes healthy and prevent cataracts & macular degeneration. Fruits & vegetables reduce the risk of type 2 diabetes too.

1. Health Benefits OfMultiColored
Fruits & Vegetables

2. Red Fruits & Vegetables

3. Lycopene or Anthocyanins are the red color causing
pigments.
Lycopene may help reduce the risk of several types of
cancer especially prostate cancer.
Anthocyanins are the powerful antioxidants which
protect cells from damage. also keep our hearts healthy
too.
Examples are Red Apples, Beets, Cherries, Cranberries,
Red Grapes, Pomegranates, Raspberries, Rhubarb,
Strawberries, Tomatoes, Watermelon, etc.

4. Orange/Yellow Fruits & Vegetables

5. Carotenoids are the orange/yellow color causing
pigments.
Beta-carotene in sweet potatoes, pumpkins and carrots
is converted to Vitamin A, which helps to maintain mucous
membranes and eyes are healthy.
Carotenoid rich foods can reduce the risk of cancer, heart
disease and can improve immune system.
Citrus fruits like oranges are an excellent source of
Vitamin C & Folate that reduce the risk of birth defects.
Examples are Apricots, Butternut squash, Cantaloupe,
Grapefruit, Lemons, Mangoes, Nectarines, Oranges,
Papayas, Peaches, Persimmons, Pineapple, Pumpkin,
Sweet corn, Sweet potatoes, Tangerines, etc.

6. Green Fruits & Vegetables

7. Chlorophyll is the green color causing pigment.
Green fruits & vegetables keep eyes healthy.
Cruciferous vegetables like broccoli, cauliflower, cabbage
fight against some types of cancer.
Examples are Green Apples, Artichokes, Asparagus,
Avocados, Broccoli, Brussels sprouts, Green cabbage,
Cucumbers, Green grapes, Kiwi, Lettuce, Peas, Spinach,
Zucchini, etc.

8. Blue/Purple Fruits & Vegetables

9. Anthocyanins, the powerful antioxidants are the
blue/purple color causing pigment.
Blue/purple colored fruits & vegetables may help to
reduce the risk of cancer, stroke and heart disease.
Examples are Blackberries, Blueberries, Eggplant, Figs,
Juneberries, Plums, Prunes, Purple Grapes, Raisins, etc.

10. ruits & Vegetables

11. Anthoxanthins, are the white color causing pigments.
White colored fruits & vegetables contain Allicin, which
may help lower cholesterol and blood pressure. Also may
help to reduce the risk of stomach cancer & heart disease.
Bananas & potatoes are the rich source of potassium.
Examples are Bananas, Cauliflower, Garlic, Ginger,
Jicama, Mushrooms, Onions, Parsnips, Potatoes, Turnips,
etc.

12. How to Preserve Nutrients in Fruits & Vegetables?
 Limit peeling to preserve fiber content.
 Steam, broil, microwave or cook in small amount of
water.
 Avoid boiling. Prolonged exposure to water and heat
can break down chemicals unstable to high
temperatures.
 Serve foods promptly. The longer they stand, the more
nutrients are lost.

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