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A Guide to Eating by Color

“The 20+ Best Healthy Recipes Ever” explains how the pigments that give food color also have health benefits. Here, delicious recipes from white to black and every color in between.
Eat by Color: White Foods

White/Green

Foods: Garlic, leeks, onions, scallions.

Benefits: Contain allicin, which helps ward off cancer.

slideshow Eat by Color: White Foods


Eat by Color: Green Foods

Green

Foods: Bok choy, broccoli, brussels sprouts, cabbage, kale.

Benefits: Rich in compounds that help prevent cancer, like sulforaphane, isothiocyanate and indole.

slideshow Eat by Color: Green Foods


Eat by Color: Yellow-Green Foods

Yellow/Green

Foods: Collards, corn, green peas (left), spinach.

Benefits: High in lutein and zeaxanthin, which protect the eyes.


Eat by Color: Yellow Foods

Orange/Yellow

Foods: Oranges, papaya, peaches.

Benefits: Provide beta-cryptoxanthin, which may help prevent heart disease.

slideshow Eat by Color: Yellow Foods


Eat by Color: Orange Foods

Orange

Foods: Carrots, mangoes, pumpkin, sweet potatoes.

Benefits: Contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A.

slideshow Eat by Color: Orange Foods


Eat by Color: Red Foods

Red

Foods: Pink grapefruit, tomatoes, watermelon.

Benefits: High in lycopene, which eliminates free radicals that damage genes.

slideshow Eat by Color: Red Foods


Eat by Color: Purple Foods

Red/Purple

Foods: Beets, berries, plums, red cabbage.

Benefits: Loaded with flavonoids, which can delay cellular aging.

slideshow Eat by Color: Purple Foods


Eat by Color: Black Foods

Black

slideshow Eat by Color: Black Foods

slideshow White to Black Dishes

Plus:

20+ Best Healthy Recipes Ever


20+ Best Healthy Recipes Ever

Published March 2009
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