How Many Purple Veggies Can You Name?
Quick! Can you name 10 purple fruits and veggies? When we asked RealAge members on Facebook this question, the top scorers rattled off twice that many. They have diversity to spare in their diets and are taking years off their RealAge. Follow their lead the next time you hit the produce aisle or the farmer's market and focus on the range of colors.
Richly colored fruits and veggies -- bright berries, sunny tangerines, and, yes, deep purple eggplant -- contain protective phytochemicals and antioxidants that help prevent some cancers and preserve health. Yet these healthful vegetables, fruits, and legumes are often lacking in most diets.
Pick out four or five that you've never had or rarely eat, and grab a few of your favorites, too. The more colors in your cart, the greater the payoff (and food coloring doesn't count). Better yet, take this list with you and pick at least two things from every hue:
Red
Tomatoes, watermelon, cherries, cranberries, pomegranates, beets, red peppers, radishes, radicchio, red potatoes, rhubarb . . .
Red foods contain lycopene and anthocyanins that promote:
Heart health
Memory function
Urinary-tract health
Try these flavorful, lemony roasted beets.
Blue-Purple
Blackberries, blueberries, black currants, dried plums, elderberries, purple figs, red grapes, plums, raisins, red cabbage, eggplant, purple peppers . . .
These foods contain anthocyanins and phenolics that promote:
Urinary-tract health
Memory function
Spice up your salad with eggplant. Here's how.
Yellow-Orange
Apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, persimmons, pineapple, tangerines, squash, carrots, yellow peppers, pumpkin, rutabagas, sweet potatoes . . .
Yellow-orange foods contain carotenoids and flavonoids that promote:
Heart health
Vision health
A healthy immune system
Yellow-Green
Avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumbers, endive, leafy greens, green onions, okra, peas, green peppers, snow peas, sugar snap peas, spinach, watercress, zucchini . . .
These foods contain lutein and indoles that promote:
Vision health
Strong bones and teeth
Have a mix of green with this side dish.
White-Green
Leeks, garlic, onions, chives, bananas, brown pears, dates, cauliflower, ginger, mushrooms, parsnips, shallots, turnips . . .
White-green foods contain allyl sulfides and allicin that promote:
Heart health
Healthy cholesterol levels
Try this painless way to cut calories and enjoy your comfort foods.
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