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Orange Foods – carrots, pumpkin, squash, sweet potatoes, apricots, cantaloupe. The orange foods have
carotenoids help prevent cancer by repairing DNA. As our mothers told us, carrots, and other orange foods, are especially good for our eyes, and help with night vision. The deep orange foods help our bodies get vitamin A we need, without getting excess that can lead to osteoporosis.
Green/Yellow Foods – yellow corn, green peas, collard greens, avocado and honeydew melon. This combination of green and yellow foods contains carotenoids lutein and zeaxanthin that help reduce risk of developing cataracts and macular degeneration. These foods are also helpful in reducing risk of osteoporosis.
Orange /Yellow Foods – oranges, pineapple, tangerines, peaches, papaya, nectarines These foods that are orange and yellow in color are high in antioxidants, especially Vitamin C, and help to improve health of mucus membranes and connective tissue. They help prevent heart disease by improving circulation and preventing inflammation.
White/Green Foods – onions, garlic, celery, pears, chives White and green combination foods contain a variety of phytochemicals. Garlic and onions contain allicin, anti-viral, anti-bacterial, and anti-fungal phytochemical, and they can act as a poor man’s antibiotic. Add garlic and onions in your meals to reduce effects of potential toxicity of high fat meats. Celery has many minerals, especially organic sodium, that keeps fluid in joints healthy.
Red/Blue/Purple Foods – red apples, beets, blueberries, strawberries, cranberries, prunes, concord grapes, blackberries. These dark colored red/blue/purple foods are very rich in powerful antioxidants called anthocyanins that protect again heart disease by improving circulation and preventing blood clots. They have many anti-aging phytochemicals that keep blood circulating reducing effects of Standard American Diet rich in trans fats and processed foods.
When you make a salad make sure you have a variety of different colors. Strive to get at least 5 colors on your plate. Use fruits to balance rest of colors needed. This way you will get closer to 8 to 13 servings of fruits and vegetables required, and you will get variety of nutrients you need daily.
Jane Oelke, N.D., Ph.D. is a Traditional Naturopath and Doctor of Homeopathy in southwest Michigan. She is the author of “Natural Choices for Fibromyalgia” and “Natural Choices for Attention Deficit Disorder.” She is a professional speaker on natural health topics. She can be contacted at DoctorOelke@aol.com or through her website at http://www.NaturalChoicesForYou.com
