THE COLOR CODE SYSTEM FOR FRUITS AND VEGETABLES

Fruits and vegetables are the most important foods to be incorporated in our daily food intake. Daily serving of fruits and vegetables should be between 5-10 servings. Changing the color of ripening fruits/vegetables signifies when they are at the peak of their nutritive value. Different colors represent different chemicals with different health benefits.

RED GROUP:

• Tomatoes (especially cooked – pasta sauce, tomato soup), pink grapefruit, watermelon

• contains LYCOPENE; a powerful antioxidant, shown to reduce risks of prostate cancer

RED/PURPLE GROUP:

• Red bell peppers, grapes, red wine, grape juice, prunes, cranberries, blueberries, blackberries, strawberries, red apples

• Contain ANTHOCYANINS, powerful antioxidants benefiting heart disease by inhibiting blood clot formation

ORANGE GROUP:

• Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes (also peaches, papayas, nectarines)

• Contain BETA-CRYPTOTHANXIN (a carotenoid); carotenoids can offer protection against some cancers, macular eye disease and cardiovascular disease.

YELLOW/GREEN GROUP:

• Spinach, collard, kale, broccoli mustard, turnip greens, yellow corn, green peas, avocado, honeydew melon

• Contain LUTEIN & ZEAXANTHIN

• Low levels associated with cataracts and age-related macular degeneration (#1 cause of blindness in America)

WHITE/GREEN GROUP:

• Garlic, onions, celery, pears, white wine, endive, chives

• ALLICIN in onion family have antitumor effects

• Rich in FLAVANOIDS (quercetin & Kaempferol) with many health benefits

Ask Dr. Maria Papasodaro, your naturopathic doctor how to begin your journey to wellness!

Dr. Maria Papasodaro, ND• A Healing Place: 247 Main St. North, Brampton• (905) 459-4385

www.naturestouchnd.ca