Colorful Produce for Health Benefits

Happy 4th of July to one and all. As we celebrate the 4th of July today with picnics, cookouts and family gatherings, think about the nutrition in red, white and blue produce. Plan 4th of July menus around red, white and blue fruits and vegetables, but also carry that throughout the year for health benefits. Here is a rundown on the health benefits from some of Nature's colorful patriotic foods. RED produce provides the red pigment that may protect the cardiovascular system and reduce our cancer risk.

Red produce includes:

• Tomatoes, bell peppers, beets
• Watermelon, strawberries, raspberries, cherries

WHITE produce, although without much color, will still have health benefits. Many whitish produce will be good sources of potassium, a mineral essential for keeping our blood pressure in the normal range. And some of the white cruciferous vegetables provide protection from certain types of cancer. Good examples of white produce include

• Potassium source: white potatoes, bananas, apples, pears
• Cruciferous vegetables: onions, cauliflower

BLUE produce contains natural pigments that may help to improve memory, reduce our risk for developing Alzheimer's Disease and lower our risk for strokes and heart attacks. Good sources include:

• Blueberries, plums, grapes
• Purple cabbage, potatoes

You have heard the expression "Eat the rainbow" - a variety of colors for produce will do the trick for health benefits. I just focused on the July 4th traditional colors of red, white and blue but don't forget about: ORANGE carrots, apricots, peaches and sweet potatoes; and GREEN kiwi, greens and broccoli. These colorful plant substances may protect our health from cardiovascular disease, Alzheimer's disease, various cancers, and high blood pressure. Plus the natural fiber in unrefined fruits and vegetables will help manage weight, as well as provide food for beneficial gut bacteria. Colorful 4th of July picnics ideas can include red skin potato salad, grilled colorful bell peppers, marinated onion and tomato salad, wedges of watermelon, and fresh berry cobbler. YUM.

__

About the Author

Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.