Wrapping up this series on color in food, the overlaying message is that we need to eat a diet diverse in foods covering all the colors of the rainbow. Since our body does not store most trace nutrients, it is necessary to replenish the supply regularly. The “Five a Day” statement may seem like a lot of food to eat, but it is referring to servings. Many times we eat more than one serving of an individual item at a meal. A serving of fruit is a small to medium piece, yet when you select fruit; don’t you usually go for the large, beautiful piece? When we are eating grapes, who stops at ½ cup, which is about 10 grapes? An average bunch of grapes is about 15 to 20. A trick to eating correctly is to shop correctly. Fruit and vegetables selected for their quality and at the peak of freshness, cleaned and ready to eat are easily available for cooking, and snacking makes eating properly easier.
Your Rainbow for better health:
Red, Orange/Yellow, Green, Blue/Purple and White
Exploring: WHITE
The fruits and vegetables in this group contain a pigment the same as the reds, yellows, greens, and blues. The pigment in white produce, called anthoxanthins, contains the chemical allicin, which has been linked to lowering cholesterol and blood pressure. It is also believed to reduce the risk of stomach cancer and heart disease. Most of these foods are also rich in potassium; many contain sulfur compounds that protect DNA. Many of the light green foods cross over to this group: asparagus, pears, artichokes, and celery are rich in flavonoids the antioxidants that protect cell membranes.
Examples of the White group are: Bananas, cauliflower, garlic, ginger, jicama, mushrooms, onions, parsnips, potatoes, turnips, leeks, green onions, and shallots.
Eating garlic has long been associated with health and longevity. It is the sulfur in many phytocompounds that have strong odor as it does in garlic. As far back as the early Egyptian times and the earliest Chinese dynasties, garlic has been consumed as a food, spice and medicine.
Many of the benefits of these strong flavored and smelling items can still be realized when eaten in conjunction with the other produce. Variety is the key, and good health is your reward. A sure-fire way to accomplish this goal is a stir-fry dinner. Try our featured recipe on www.LustreCraftCookware.com that includes mushrooms, one of the white vegetables.
