Fruits & Vegetables
What’s Beneath the Skin/
Frutas y verduras Lo que hay
debajo de la piel
Beneath the Skin
Underneath the skin of every apple,
orange, banana, or fruit, there is
more than just sweetness./Debajo
de la piel de cada manzana, naranja,
plátano o fruta, hay algo más que
dulzura.
We find good things in fruits and
vegetables/Encontramos cosas
buenas en frutas y verduras.
• Vitamins
• Minerals
• Fiber
• Low calories
• Low fat
• and…
Colors
“ While modern Medicine science has discovered many
impressive advances, nothing even comes close to
the health-promoting, disease fighting benefits of
colorful fruits and vegetables...”/
“Si bien la ciencia de la medicina moderna ha
descubierto muchos avances impresionantes, nada se
acerca a los beneficios de las frutas y verduras
coloridas para promover la salud y combatir
enfermedades...”
The Colors of Health
Photochemicals (plant chemicals) not only protect
plants, they protect us too! From Cancer to anti-aging,
heart disease to eyesight, scientists focus on a range of
health benefits.
Los fotoquímicos (químicos vegetales) no solo protegen a
las plantas, ¡también nos protegen a nosotros! Desde el
cáncer hasta el antienvejecimiento, las enfermedades
cardíacas y la vista, los científicos se centran en una
variedad de beneficios para la salud.
Variety
• Each color offers a different health
benefit. Eat all the colors to get all
the benefits.
• No one color does it all!
Blue/Purple
• The blue/purple group
offers photochemicals
such as anthocyanins
and phenolics.
• These benefit you by
providing antioxidant
and anti-aging effects.
Blue/Purple
• It helps to maintain memory
function, prevent urinary tract
infection, and it lowers the risk of
some cancers.
What can I eat in the
Blue/Purple Group
• Black Berries
• Blue Berries
• Plums
• Purple Grapes
• Raisins
• Purple Cabbage
• Eggplant
• Purple Carrots
Green
• Green vegetables
contain lutein and
indoles have the
potential to lower
the risk of some
cancers, promote
vision health, and
is partially
responsible for
strong bones and
teeth.
What can I eat that
is Green?
• Avocados
• Honeydew Melon
• Limes
• Artichokes
• Broccoli
• Brussel Sprouts
• Lettuce/Spinach
• Okra
White, Tan, and
Brown
• Alliicin, the
photochemical in
this group is
responsible for
heart health,
lowering
Cholesterol levels,
and lowering some
risks of cancer.
What can I eat that is
in the white group?
• Bananas
• Dates
• Brown Pears
• Cauliflower
• Garlic
• Ginger
• Mushrooms
• Shallots
• White Corn
Yellow/Orange
Yellow & orange fruits &
vegetables contain
vitamin C, carotenoids,
& bioflavoniods, which
help maintain a
healthy heart, vision
health, a healthy
Immune System, &
lowers risk of some
cancers.
What can I eat that is
Yellow or Orange?
• Pumpkin
• Orange/yellow
peppers
• Tangerines
• Oranges
• Yellow Squash
• Yams
• Sweet Potato
RED
• The Red group offers
photochemicals such as
quercetin, lycopenes &
anthocyanins.
• These provide antioxidants
& anti-aging effects.
• Helps maintain memory
function, healthy heart,
urinary tract health, &
lowers the risk of some
cancers.
What can I eat in the
Red Group
• Red apples
• cherries, berries
• cranberries
• pomegranates
• watermelon
• beets
• red peppers
• tomatoes
How much should we eat?
• Minimum
○ 5 servings a
day
• Recommended
○ up to 11
servings a
day
Phytochemicals
Just as colors give the
rainbow its life; so do
phytochemicals give us
a chance for a healthy
life. Without them the
quality of our lives
grow dim just as a
rainbow does when it
loses its colors.
Eat the Color Way
Reduce
your risk
of disease
& be
healthy!!!
