So now that we know what beta-carotene is and why we need it, we get to the fun part…learning which fruits, vegetables, herbs, and spices have the most beta-carotene.
Actually the best way to make sure that you are getting the most nutrients in your diet…and the easiest way to shop for these foods…is to “eat the rainbow.”
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Eating the Rainbow
Eating the rainbow means to eat a variety of different colored fruits and vegetables. This is important for optimal health.
Different colored foods have different nutritional benefits as described more in detail later in this post….so eating a variety of different colors ensures that you get a variety of the vitamins, minerals, antioxidants, and phytochemicals that you need to stay healthy.
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Red
Red fruits and vegetables contain antioxidants, meaning that they are a powerhouse of nutrients and health benefits—such as helping to fight cancer, reducing the risk of diabetes and heart disease, keeping blood vessels healthy, fighting the signs of aging, and improving skin quality.
Red fruits and vegetables that you should incorporate into your diet include…
- Apples
- Beets
- Cherries
- Cranberries
- Grapefruit
- Grapes
- Guava
- Pomegranates
- Radicchio
- Radishes
- Raspberries
- Red beans
- Red cabbage
- Red onions
- Red peppers
- Red potatoes
- Rhubarb
- Strawberries
- Tomatoes, tomato sauce, tomato juice
- Watermelon
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Orange and Yellow
Orange and yellow fruits and vegetables are packed full of nutrients—such as vitamin A, vitamin C, and beta-carotene. These nutrients are important for many body functions—such as eyesight, immunity, healthy skin, blood circulation, risk of stroke, cancer prevention, and healthy bones.
Orange and yellow fruits and vegetables that you should incorporate into your diet include…
- apricots
- cantaloupe
- carrots
- grapefruit
- lemons
- mango
- nectarines
- orange lentils
- oranges and orange juice
- papayas
- peaches
- pineapple
- pomelos
- pumpkin
- squash—including winter squash, summer squash, acorn squash, butternut squash, yellow squash, kabocha, delicata
- star fruit
- sweet potatoes
- tangerines
- yams
- yellow and orange peppers
- yellow apples
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Green
Greens are one of healthiest foods we can eat because they are rich in…
- antioxidants…which defend your cells from damage
- beta carotene…which may help prevent cancer by inhibiting carcinogens
- flavonolds…which support brain and heart health
- folate: a nutrient that is especially valuable for pregnant women in order to help prevent congenital disabilities
- lutein,…which helps support eye health and reduce your risk of macular degeneration
- vitamin K…which is essential for blood and bone health
In fact, greens such as kale contain as much calcium as milk and may improve mood…cruciferous vegetables such as broccoli enhance your immune system and can help prevent cancer….kiwi has been shown to help alleviate a wide array of maladies—such as the common cold, IBS, and insomnia.
Green vegetables and fruits include…
- artichokes
- arugula
- asparagus
- avocado
- bok choy
- broccoli
- Brussels sprouts
- cabbage
- celery
- Chinese cabbage
- chives
- collard, mustard, and turnip greens
- cucumbers
- edamame
- endives
- green apples
- green beans
- green grapes
- green peppers
- kale
- kiwi
- lettuce
- peas—including green peas, snow peas,and snap peas
- Romaine
- spinach
- Swiss chard
- zucchini
Blue and purple fruits and vegetables are rich in nutrients and antioxidants, more specifically the antioxidant referred to as anthocyanins, which is the stuff that gives these fruits and veggies their blue and black colors.
The anthocyanins in these fruits and veggies have many benefits such as…supporting healthy aging…keeping your heart healthy…preventing blood clots…helping to keep your mind sharp…reducing the risk of cancer, stroke, and heart disease…help to lower blood pressure naturally.
Red cabbage offers the highest level of antioxidants for your buck.
Red/Purple fruits and vegetabls include…
- beets
- black olives
- blackberries
- blueberries
- cranberries
-
currants
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dark cherries
-
dates
- eggplant
- passionfruit
- prunes
- plums
- purple carrots
- purple figs
- purple grapes and grape juice
- raisins
- raspberries
- red (purple) cabbage
