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Eat the rainbow
In the Food for Life nutrition education and cooking classes that I teach, we always talk about eating the rainbow. This is because, the more naturally colorful the meal, the more likely it is to have an abundance of phytonutrients and antioxidants.
  • Eat the Rainbow. Colorful Fruit, Veggies, and Greens
  • note: Red - Tomatoes, watermelon, guava. Lycopene is an antioxidant that cuts cancer risks.
  • note: Orange - Carrots, yams, sweet potatoes, mangos, pumpkins. Beta-carotene that supports a healthy immune system.
  • note: Yellow-orange - Oranges, lemons, grapefruits, papayas, peaches. Vitamin C, flavonoids that inhibit tumor cell growth and detoxify.
  • note: Green - Spinach, kale, collards, and others. Folate that builds healthy cells and genetic material.
  • note: Green-white - Broccoli, Brussels sprouts, cabbage, cauliflower. Indoles, lutein that eliminates excess estrogen and carcinogens.
  • note: White-green - Garlic, onions, chives, asparagus. Allyl sulfides that destroy cancer cells, reduce cell division and support the immune system.
  • note: Blue - Grapes, berries, plums. Resveratrol may suppress estrogen activity.
  • note: Brown - Whole grains and legumes (beans). Fiber that removes carcinogens.

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