THE BODY TEMPLE INSTITUTE

OF WHOLISTIC HEALTH AND HERBAL STUDIES

 

The majority of people know that eating five servings of fruits and vegetables a day is very important.

 

By eating fruits and vegetables of a variety of different colors, one can
get the best all-around health benefits. Each different color fruit and
vegetables contains unique health components that are essential to our
health.

 

Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never
compare to the health benefits provided by strawberries or broccoli,
which have fiber,
vitamins,
and enzymes built right in.

Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers,
and guards against cataract and macular degeneration or vision loss.

The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of
nutrients. The colors of fruits and vegetables are a small clue as to
what vitamins and nutrients are included. By getting a variety of
different colored fruits and vegetables, you are guaranteed a diverse
amount of essential vitamins and minerals.

According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.

 

 

Red Fruits and Vegetables

 

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower
blood pressure
, reduce tumor growth and LDL
cholesterol levels
, scavenge harmful free-radicals, and support
join tissue in arthritis
cases.

 

 

Orange and Yellow fruits and vegetables

 

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the
risk of prostate cancer, lower LDL cholesterol and blood pressure,
promote collagen formation and healthy joints, fight harmful free
radicals, encourage alkaline balance, and work with magnesium
and calcium
to build healthy bones.

 

 

Green vegetables and Fruit

 

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and
LDL cholesterol levels, normalize digestion time, support retinal health
and vision, fight harmful free-radicals, and boost immune system
activity.

 

 

Blue and purple fruits and vegetables

 

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower
LDL cholesterol, boost
immune system
activity, support healthy digestion, improve calcium
and other mineral absorption, fight inflammation, reduce tumor growth,
act as an anticarcinogens in the digestive tract,
and limit the activity of cancer cells.

 

 

White fruits and vegetables

 

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast,
and prostate
cancers
, and balance hormone levels, reducing the risk of
hormone-related cancers.

 

Chart of Colored Vegetables and Fruit

 

Green

Artichokes
Arugula
Asparagus
Avocados
Broccoflower
Broccoli
Broccoli rabe
Brussel sprouts
Celery
Chayote squash
Chinese cabbage
Cucumbers
Endive
Green apples
Green beans
Green cabbage
Green grapes
Green onion
Green pears
Green peppers
Honeydew
Kiwifruit
Leafy greens
Leeks
Lettuce
Limes
Okra
Peas
Sno Peas
Spinach
Sugar snap peas
Watercress
Zucchini

White

Bananas
Brown pears
Cauliflower
Dates
Garlic
Ginger
Jerusalem artickoke
Jicama
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes
Shallots
Turnips
White Corn
White nectarines
White peaches

Red

Beets
Blood oranges
Cherries
Cranberries
Guava
Papaya
Pink grapefruit
Pink/Red grapefruit
Pomegranates
Radicchio
Radishes
Raspberries
Red apples
Red bell peppers
Red chili peppers
Red grapes
Red onions
Red pears
Red peppers
Red potatoes
Rhubarb
Strawberries
Tomatoes
Watermelon

Yellow/Orange

Apricots
Butternut squash
Cantaloupe
Cape Gooseberries
Carrots
Golden kiwifruit
Grapefruit
Lemon
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Pineapples
Pumpkin
Rutabagas
Sweet corn
Sweet potatoes
Tangerines
Yellow apples
Yellow beets
Yellow figs
Yellow pears
Yellow peppers
Yellow potatoes
Yellow summer squash
Yellow tomatoes
Yellow watermelon
Yellow winter squash

Blue/Purple

Black currants
Black salsify
Blackberries
Blueberries
Dried plums
Eggplant
Elderberries
Grapes
Plums
Pomegranates
Prunes
Purple Belgian endive
Purple Potatoes
Purple asparagus
Purple cabbage
Purple carrots
Purple figs
Purple grapes
Purple peppers
Raisins

 

 

 

 

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Comment by THE BODY TEMPLE INSTITUTE on December 30, 2012 at 1:42pm

your right lloyd we need to create a black column, hey check out Odwirfo"s post http://thebodytemple.ning.com/forum/topics/black-superfoods-and-gre...

now the circle is complete..

Comment by abiye marshall on December 29, 2012 at 2:38am

all we missin is something black (black olives black papaya seeds black sesame seed ect..)

Comment by abiye marshall on December 29, 2012 at 2:28am

love this chart will share with the fam here in cali

Comment by Nefer Ka Ra Heru on December 28, 2012 at 1:24am

This chart is extremely helpful especially if we are lacking balance within our charkas. When we eat according to color, we feed the colors our charkas represent.

Comment by Lyonezz on December 27, 2012 at 5:44pm

Your work is beautiful, I am always in awe... Thank you!

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