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Fruit and vegetables contain
abundance of vitamins and minerals, fiber and also disease-fighting
phytochemicals which if consumed in adequate amount, would prevent
many chronic health problems such as overweight, diabetes, heart
diseases, and certain cancers. The Centre of Diseases Control and
Prevention (USA) recommended that one should have at least 5 servings
of fruits and vegetables daily. In addition, one should choose different
colored fruits and vegetables in order to obtain the best phytochemicals
the body needs. Fruit and vegetables are usually categorized into
five colors including green, yellow-orange, red, blue-purple, and
white, and each of them has their own specific health benefits.
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Green
- contains lutein and zeaxanthin, indoles, vitamin K and potassium
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Lutein and zeaxanthin maintain good vision(6).
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Indoles prevent formation of breast and prostate cancer(2,3).
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Vitamin K prevents clotting of arteries.
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Potassium helps lower blood pressure(1).
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Best sources: kale, broccoli, spinach, bok choy,
watercress, kiwifruit and honeydew melon. |
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Yellow-Orange
- contains beta-carotene and bioflavonoids
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Beta-carotene reduces the risk of cancer, heart disease, maintaining
good eyesight, boosting your immune system and slowing aging(5,6,10).
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Bioflavonoids help strengthen bones and teeth7, improve wound
healing and keep skin healthy.
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Best sources: carrots, pumpkin, red and yellow bell peppers,
orange, cantaloupe, papaya and peach. |
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Red - contains
lycopene and anthocyanins
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Lycopene reduces risk of prostate cancer(3).
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Anthocyanins have anti-inflammatory effect, and help fight
heart disease(4,11).
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Best sources: Tomato (especially cooked), beetroot, watermelon,
papaya strawberry, cherry and red apple.
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Blue-purple -
contains phenolics
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Phenolics lower risk of cancers(8),
maintain urinary tract health(12), improve memory
function(13) and anti-age.
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Best sources: blueberries, purple grapes, plums and eggplant.
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White - contains allicin
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Allicin helps lower blood cholesterol and blood pressure(9),
and boost immune system to fight infections.
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Best sources: garlic, onion, leeks, ginger, potato and banana.
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() Please refer to the references on the next page
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| Healthy
Fruit and Vegetable Recipe |
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