(This article was originally published for the Glencoe Community Garden, August 2013)
Next time you cruise through the produce department of the grocery store, stop a moment and look at all the colors that are there. It really is amazing. There are deep reds, yellows, oranges, even purplish-blues! We have a veritable painter’s palette to choose from. But, as amazing as it is to look at, these colors serve a very important purpose.
A while back I wrote about the importance of adding vegetables and fruits to your diet and I described how important it is to vary what you eat. You can read the post here. This is not just to avoid boredom - although variety is the spice of life – it’s because every vegetable and fruit has a different combination of vitamins, minerals, and phytonutrients. 1 Phytonutrients have names like antioxidants, carotenoids, flavonoids, and resveratrol to name just a few. Studies indicate that they play a strong role in preventing disease and keeping our bodies functioning properly. They are also responsible for giving a vegetable or fruit its distinctive color. A colorful vegetable or fruit literally advertises its health benefits!
So next time you are in the grocery store, shop the colors. The more colors from Mother Nature that you eat, the healthier you’ll be. Curious as to what specific benefits each color might give us? Here is a list of some deep yellow and orange produce and what goodness this color can bring. Next week we’ll explore red and purple as well!
Beta-carotene
Betacarotene is the phytonutrient responsible for the bright orange color of carrots. In fact, the name beta-carotene comes from the Greek beta and Latin carota (carrot). As a rule of thumb, the more intense the orange color of a vegetable or fruit, the more beta-carotene it contains.
Benefits:
Beta-carotene is converted by the body into Vitamin A, which we need for healthy skin and mucus membranes, and for our immune system. You probably have already heard that carrots are good for your eyes and vision. You can thank beta-carotene for that!
That orange color is also protecting us from illness. Beta-carotene is a powerful antioxidant. Antioxidants inhibit the oxidation of other molecules, protecting our body from the damage of free radicals. Free radicals can lead to severe chronic illnesses, such as cancer and heart disease.
Beta-carotene has also been shown to help delay the loss of mental sharpness. According to a study done by researchers from Harvard Medical School reported in Archives of Internal Medicine (November 2007 issue), men taking beta-carotene supplements were less likely to suffer cognitive decline.
All this goodness from beta-carotene alone; add to this all the added benefits of minerals, vitamins and fiber, and you have a nutrient all-star in orange fruits and vegetables.
Here are some other orange fruits and vegetables to try!
Apricots
Butternut Squash
Cantaloupe
Carrots
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Pumpkin
Sweet Potatoes
Tangerines
Need a recipe to get you started? Here is a great dip using sweet potatoes!
Sweet Potato Hummus.
And another dip using carrots: Sweet and Creamy Carrot and Cashew Dip.
Do you have any favorite recipes using an orange fruit or vegetable? Would you like to share it with us? Just post it here for everyone to enjoy!
If you have any questions or support on how to eat healthier, please contact me!
Yours in Health,
Evey
