Fruit, Vegetables & Color

RED ~Action ~Confidence ~Courage ~Vitality Provides extra energy Heals lethargy Reduces Tiredness

Red Food Rich in minerals & good source of protein –Lower blood pressure, reduce tumor growth & LDL cholesterol levels –Support joint tissue in arthritis cases –Reduces the effects of sun damage on skin Lycopene –reduce the risk of prostate cancer by 45% Red Deficiencies –include lack of stamina, anemic, weak & light- headedness

Red Fruits & Vegetables Red apples Red bell peppers Red chili peppers Red grapes Red onions Red pears Red peppers Red potatoes Rhubarb Strawberries Tomatoes Watermelon Beets Blood oranges Cherries Cranberries Guava Papaya Pink/Red grapefruit Pomegranates Radicchio Radishes Raspberries

Orange ~Vitality ~Endurance ~Creativity Promotes optimism Healing to grief & disappointment

Orange Food Excellent detoxifying properties Beta-Carotene, flavonoids, lycopene, potassium & vitamin C –Reduce risk of prostate cancer, lower LDL cholesterol & blood pressure. –Promote healthy joints & works with magnesium & calcium to build healthy bones. –Good for vision, improving circulation & preventing inflammation. Antioxidants –Protect against serious disease, supports the reproductive system, keep us alert & promotes creativity Orange deficiencies –Stiffness in joints & problems in the reproductive organs

Orange Fruits & Vegetables Apricots Butternut squash Cantaloupe Carrots Mangoes Nectarines Oranges Papayas Peaches Persimmons Pumpkin Tangerines Yams

Orange or Yellow? What’s the difference between a yam & sweet potato? Honestly, it depends on who you ask. Botanists, archeologists, geneticists and even linguists give different answers, because different vegetables have been called either sweet potatoes or yams at different times in history or in different parts of the world. In the United States, it’s easier. “Sweet potato” is the broad category name, and yams are a type of sweet potato. (So all yams can also be called sweet potatoes, but not all sweet potatoes can be called yams.) The difference is found inside the potato. Sweet potatoes are yellow to cream-colored inside, drier than yams, with a mild, nutty taste. Yams are moist and sweet and orange when you cut into them. Orange yam varieties include Covingtons, Jewels and Bienvilles, as well as the most popular yam in the nation, the Beauregard.

Yellow ~Laughter ~Joy ~Fun ~Wisdom ~Intellectual Energy Clarity for decision making Sharper memory & concentration Relief from ‘burn-out’ panic, nervousness & exhaustion Encourages laughter

Yellow Food Same as Orange Yellow deficiency –Exhaustion, restlessness, tension, poor nutrient absorption, digestive problems, lowered immunity, inability to make decisions & poor memory

Yellow Fruits & Vegetables Cape Gooseberries Golden kiwifruit Grapefruit Lemon Nectarines Peaches Pineapples Rutabagas Sweet corn Sweet potatoes Yellow apples Yellow beets Yellow Carrots Yellow figs Yellow pears Yellow peppers Yellow potatoes Yellow summer squash Yellow tomatoes Yellow watermelon Yellow winter squash

Green ~Growth ~Balance ~Change Improves Physical Stamina Heals Panic

Green Food Supports the body as detoxifiers Chlorophyll, Fiber, Calcium, Folate & Vitamin C –Reduce cancer risks, lower blood pressure, normalize digestion time, support vision, boost the immune system Beneficial effects on stomach acidity & blood pressure~Great stress reliever! Green Deficiencies –Difficulty breathing, negative emotions, feeling trapped

Green Fruits & Vegetables Green onion Green pears Green Peppers Honeydew Kiwifruit Leafy greens Leeks Lettuce Limes Okra Peas Snow Peas Spinach Sugar snap peas Watercress Zucchini Artichokes Arugula Asparagus Avocados Broccoflower Broccoli Broccoli rabe Brussel sprouts Celery Chayote squash Cucumbers Endive Green Apples Green Beans Green cabbage Green Grapes

Blue & Purple ~Youth ~Spirituality ~Peace ~Royalty ~Magic ~Mystery ~Intuition ~Contemplation ~Leadership Promotes peace & relaxation Helps Concentration & anxiety Counteract chaos or agitation Broadens your perspective in learning new information

Blue & Purple Food Support the body with antioxidants Vitamin C, Fiber & many other nutrients –Support retinal health, boost immune system, healthy digestion, improve calcium absorption –Fight inflammation, reduce tumor growth & limit the activity of cancer cells Blue & Purple Deficiencies –Inability to relax or sleep, respiratory problems & feeling confused

Blue & Purple Fruits & Vegetables Black Currants Black Salsify Blackberries Blueberries Dried Plums Eggplant Elderberries Grapes Plums Pomegranates Prunes Purple Belgian endive Purple Potatoes Purple Asparagus Purple Cabbage Purple Carrots Purple Figs Purple Grapes Purple Peppers Raisins

White/Brown ~Purity ~Cleanliness ~Earth ~Order Start a fresh new beginning Bring about mental clarity Promote a solid wholesome feeling Orderliness & Convention

White/Brown Food Loaded with nutrients –Powerful immune boosting activities –Reduce the risk of colon, breast & prostate cancers –Balance hormone levels

White/Brown Fruits & Vegetables Bananas Brown pears Cauliflower Dates Garlic Ginger Jerusalem artichoke Jicama Kohlrabi Mushrooms Onions Parsnips Potatoes Turnips White Corn White nectarines White peaches

Fruit & Vegetable Nutrients Quercetin, found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems. Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven to act as an antioxidant and anti-carcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production. Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Fruit & Vegetable Nutrients Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation. Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases. Beta-carotene The best-known of the carotenoids, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Fruit & Vegetable Nutrients lycopene Mainly found in tomatoes, clinical studies have proven that it may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease. Vitamin C, keeps our immune system strong; speeds wound healing, and promotes strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure. Fiber, Another good food component many people don't get enough of, is found in fruits, vegetables, and whole grains.

Fruits & Vegetables FYI The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive. Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season. Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling. The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Top 8 Most Nutritious Vegetables Kale –Super concentrated with sulfur-containing antioxidants that stave off mental decline, heart disease & cancer. –Loaded with Fiber that helps you stay trim & facilitates the proper absorption of minerals & vitamins. Brussel Sprouts –Protect against cancer, lower cholesterol & fight inflammation. Inflammation can be a marker of illnesses like heart disease & Alzheimer’s. Sweet potato –The skin concentrates folate, a nutrient that protects against most cancers. –They are loaded with beta-carotene, crucial for hair, eyes, skin & immune function.

Top 8 Most Nutritious Vegetables Red Beans –Loaded with antioxidants! 13,727 antioxidants in ½ C of red beans Chili Peppers –Capsaicin (where the heat comes from) cools inflammation, blocking the same neural pathways as aspirin & ibuprofen. Onions –Powerful antibacterial properties capable of killing foodborne illnesses like E. coli & viruses like hepatitis, influenza & herpes. –Protects against heart disease by thinning blood, lowering blood pressure & even prevents plaque buildup in the arteries.

Top 8 Most Nutritious Vegetables Beets –Full of B vitamins to fight heart disease. –Uridine stimulates the brain’s production of phospholipid fats which work as an antidepressant. –One of the best sources of betaine which our brain uses to form SAM-E, a natural antidepressant. Pumpkin –Lowers the risk of cancers of the lung. –Can re-grow pancreatic cells in diabetics. –Pepitas (the seeds) contain the building blocks of serotonin & as such have been shown to reduce social anxiety.