The Color of a Healthy Plate
One of the easiest ways to make sure you’re getting all the nutrients you need is to eat a wide variety of foods, and one of the simplest ways to do that is to make sure there’s lots of color on your plate.
The predominant pigment in red fruits and vegetables is lycopene, a powerful antioxidant that’s associated with a reduced risk of some cancers and protection against heart attacks. Red foods also tend to be good sources of vitamin C, folate, and flavonoids, which reduce inflammation.
Blue and Purple
Anthocyanins, antioxidants that may help prevent heart disease, support healthy blood pressure, and have anti-cancer properties are often found in blue foods.
Orange and Yellow
These foods are often a good source of lutein, an antioxidant that helps protect the eyes from degeneration and vitamin C.
citrus, such as oranges, grapefruit, lemon, tangerines
orange and yellow peppers
yellow summer squash
Cancer-fighting antioxidants and vitamins A, C, and E are often found in green foods. They also tend to be rich in iron, folic acid, and potassium.
leafy greens, such as kale, chard, spinach, and collards