Eat your fruits and vegetables – these very words have resounded through many generations…and not just from our mothers! The story of Daniel and other young Israelite men that were in captivity with him in Babylon is told in Daniel 1:1-15. When he and his friends were provided the rich food from the king’s table, Daniel asked the chief court official for permission not to eat it but to be given only vegetables and water instead. A ten-day test was permitted. At the end, Daniel and his friends were healthier and better nourished than any of the other young men who ate the king’s food.
Since the discovery of vitamins two hundred years ago, scientists continue to find compounds in fruits and vegetables that protect against disease. Fruits and vegetables are rich sources of dietary fiber, vitamins and minerals (especially antioxidants), and phytochemical; this makes whole fresh fruits and vegetables powerful deterrents against risk for heart disease, stroke, high blood pressure, and certain cancers.
Scientists have discovered that thousands of plant pigments color foods and that the more colorful they are, the more powerful effect they have on health. Color pigments are categorized into five groups of colors: blue/purple, green, white, yellow/orange, and red.
Blue and purple pigments are rich sources of the phytochemicals anthocyanins and ellagic acids. These phytochemicals work like antioxidants to protect against heart disease, memory function, and certain cancers. Blueberries, purple cabbage, purple grapes, raisins, eggplant, and purple peppers have these pigments.
Green-pigmented produce contains chlorophyll that masks other colors containing powerful phytochemicals like beta carotene, lutein, indoles, and sulphoraphane. These pigments protect against cancers, heart disease, stroke, blindness, and lung disease. Some examples are green leafy vegetables, avocados, kiwifruit, asparagus, broccoli, green cabbages, green peppers, green peas, okra, and fresh herbs.
White pigments contain the phytochemicals allium compounds and indoles. Fruits and vegetables that contain white pigments include bananas, white peaches, cauliflower, garlic, ginger, onions, mushrooms, turnips, and white corn. These foods reduce risks of developing certain cancers, heart disease, and stroke.
Yellow and orange pigments include antioxidants like vitamin C and phytochemicals like beta-carotene, hesperidin, tangeritin, and limonene. These pigments help maintain heart health, vision, and the immune system, and lower risk of certain cancers. All citrus fruits, yellow apples, apricots, mangoes, papayas, peaches, pineapples, winter and summer squash, carrots, yellow peppers, sweet potatoes, and yellow tomatoes are rich sources.
Powerful red pigments contain lycopene, resveratrol, anthocyanins, quercetins, and ellagic acid that protect heart and urinary tract health and memory function, as well as lower risk of certain cancers. Fruits and vegetables containing these pigments include red apples, cherries, cranberries, red grapes, red pears, raspberries, strawberries, watermelon, beets, red peppers, radishes, radicchio, red onions, rhubarb and tomatoes.
Try this beet treat: Sauté one or two grated raw beets in a little butter until tender. Add 1 tablespoon of vinegar, 3 tablespoons of sugar, and 2 teaspoons of cornstarch dissolved in ¼ cup of water. Season with salt and pepper. Cook until the sauce clears. Even your children will love these powerful beets.
