AlchemyFit.com

Eating fruits and vegetables is an excellent way to stay lean and healthy. It doesn’t matter if you’re trying to drop a few pounds or maintain your current weight, you should definitely eat your fruits and vegetables. Try to get between 6-10 servings daily from different sources. Studies have shown that different colors have different health benefits. The best way to reap the benefits is to try to eat at least one from each of the major colors daily. Eat them raw or steamed for optimum nutritional retention.

Green
Green vegetables contain chlorophyll, beta-carotene, zeaxanthin, folate, calcium, fiber, lutein, vitamin C, calcium and phytochemicals. Some of the phytochemicals may also help keep bad bacteria out of the stomach and aids in digestion. The nutrients found in these vegetables lower blood pressure, lower LDL cholesterol levels, support vision retinal health, fight harmful free-radicals, and reduce the risk of cancer.

Artichokes
Asparagus
Broccoli
Brussels Sprouts
Cabbage
Celery
Cucumbers
Green Beans
Green Peppers
Kale
Okra
Peas
Spinach
Zucchini

White
White fruits and vegetables contain nutrients such as beta-glucans and lignans that provide powerful immune boosting activity. Pears and Onions contain phytochemicals that can reduce the risk of cancer and may help with allergies.

Bananas
Cauliflower
Garlic
Ginger
Mushroom
Onion
Potatoes
Turnips

Orange/ Yellow
Orange and Yellow fruits and vegetables are well known for having lots of beta-carotene and vitamin C. They also contain lycopene, zeaxanthin, flavonoids, and potassium. These nutrients lower blood pressure and LDL cholesterol. They also reduce the risk of prostate cancer, age-related macula degeneration and promote collagen formation. Beta carotene is also converted into Vitamin A within your body. Vitamin A is important for your immune system, vision and skin. Cantaloupes and oranges are high in the mineral potassium. Potassium helps your heart to pump correctly and helps your muscles to contract. Yellow citrus fruits contain phytochemicals which can act as antioxidants. Some can actually prevent cancer-causing substances from entering your body.

Apricot
Cantaloupe
Carrots
Grapefruit
Lemon
Mango
Nectarines
Oranges
Papayas
Peaches
Pineapples
Pumpkin
Rutabagas
Sweet corn
Sweet potatoes
Tangerines

Red
Contain nutrients and phytochemicals such as lycopene, quercetin, and, ellagic acid. The nutrients in red fruits and vegetables lowers blood pressure, LDL cholesterol levels, and reduces the risk of prostate cancer, They also help support joint tissue in arthritis cases.

Beets
Blood oranges
Cherries
Cranberries
Guava
Papaya
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

Purple/ Blue
Purple and Blue fruits and vegetables include blueberries, grapes, purple cabbage, eggplant, blackberries, and plums. They are rich in a phytochemicals and nutrients such as vitamin C, fiber, quercetin, zeaxanthin, lutein, resveratrol, and flavonoids that help to improve memory. The phytochemicals act as antioxidants to keep your heart healthy and protect against cancer.

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

If this post has helped you in anyway, please feel free to make a donation to our “Lose Weight, Save A Child” fitness challenge. We are raising money to help those who need it the most. Thank you.