FOOD COLORING

I mentioned in a previous post how physical therapist Gray Cook always tries to find a way to simplify things. When I'm researching things that have to do with nutrition, my go-to guy is John Berardi of PRECISION NUTRITION (www.precisionnutrition.com). John recently sent out an email about the benefits of phytonutrients (plant-based nutrients), and how to get enough of these nutrients by eating a variety of colored fruits and vegetables. John's post also included a down-loadable cheat sheet that can be printed out and placed on the refrigerator or bulletin board, which I think may be a fun way to help kids (and probably most adults too) eat enough fruits and veggies.

Here, though, is a brief summary of John's post:

Green fruits and vegetables such as spinach, broccoli, and kale contain lutein and zeaxanthin, two antioxidants that are important for eye health. And quality green teas contain EGCG, which some studies show may help reduce abdominal fat.

The red color of this group includes tomatoes, raspberries, and cherries. Lycopene is an antioxidant that some research shows may reduce certain cancer risks such as prostate and lung, as well as decrease the risk of heart disease.

Yellow/orange fruits and veggies such as cantaloupe, carrots, and pineapple may contain alpha- and beta-carotene. Beta-carotene is converted to Vitamin A in the body, and may help prevent certain cancers, and Parkinson's disease, as well as enhance eye health.

White foods in this group include garlic, onions, and coconut. Benefits derived from these foods include a reduction of harmful bacteria in the intestines, as well as helping the body get rid of certain toxins due to allicin, a sulfur compound found in these foods.

Last, we have the blue and purple foods including blueberries, eggplant, and grapes. The nutrients that come from these foods include resveratrol, an antioxidant known to help protect against a range of illnesses such as dementias, certain cancers, and heart disease.

John's post recommends adults aim for (2) 1/2 cup servings of each color group daily to attain the optimal health benefits they can provide.