Rainbow your Plate

YELLOW ORANGE

Yellow fruits and vegetables contain carotenoids and bioflavonoids, which represent a class of water soluble plant pigments that function as antioxidants. These food reduce the risk of cancer and heart disease

Example :Carrot ,mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, carrots, swede, sweet potatoes, butternut squash, pumpkin, yellow and orange peppers, sweetcorn

Benefits of yellow fruit and vegetable:

·         Good eyesight

·         A healthy digestive tract

·         A healthy immune system

·         A lower risk of some cancers

·         A healthy heart

BLUE/ PURPLE

Research shows that people who eat purple and blue food have reduced risk of heart disease and diabetes. These foods contain anthocyanin which acts against the bacteria that cause stomach ulcer.

Examples: Blackberries, blueberries, black grapes, beetroot, blackcurrants, purple plums, figs, prunes and raisins
Benefits of Blue Purple food

·         Healthy aging

·         Memory function

·         Urinary tract health

·         A lower risk of some cancers

RED

Red foods are a good source of a carotenoid called lycopene which protect the skin against sunburn and skin cancer. Researches shows that tomato reduce the risk of gastric cancer

Example: Tomato, Red apples, raspberries, cranberries, strawberries, red cherries, red grapes, pomegranates, red apples, red plums, pink grapefruit, guava, tomatoes, red peppers, radishes, radicchio and watermelon
Benefits of Blue Purple food

·         A healthy heart

·         Memory function

·         A lower risk of some cancers

·         Urinary tract health

GREEN
Green foods, such as spinach and contain antioxidants and plenty of vitamin A, C and E. Green food also contain zinc and iron .Antioxidants play a major role in protecting your body from viruses.

Example: Avocado, rocket, spinach, lettuce, watercress, cucumber, broccoli, Brussels sprouts, leafy cabbage, spring greens, green beans, peas, sugar snap peas, mange tout, cress, green pepper, spring onions, leeks, green apples and grapes, kiwi fruit.

Benefits of Blue Purple food

·         Good eyesight

·         Strong bones & teeth

·         A lower risk of some cancers


http://porchsidegardening.wordpress.com/2011/10/07/be-sure-to-eat-the-rainbow/