Nutrition  India | Brain foods | Calculators | Fatty Acids | Food Pyramids | Nutrients | Nutrition Profiles | Vitamin Supplements

Antioxidant Foods Phytochemicals (Produce by Color)

What are Antioxidants

Antioxidant ORAC and Ageing

For decades, produce was touted for Vitamins and minerals. During late 1990s, we started to learn about Phytochemicals and their health benefits. The Phytochemicals are responsible for the color in the produce. Phytochemicals (Type of Flavonoids) are antioxidants. Some of the Phytochemicals such as sulfur compounds do not contribute to the color, are helpful in reducing  bad cholesterol.

In 2005, USDA chose some of the colors to formulate recommendations in the USDA Food Pyramid. Farmers have been busy developing new breeds of produce. So far, over 10,000 Phytochemicals have been discovered.

Choose produce with deep color. Do not rely on the color of the skin alone, choose produce where the color and hue is distributed throughout the flesh. Some of the Phytochemicals are more bio-available when cooked than raw (Example: Lycopene in Tomatoes).

The studies also indicate that the Phytochemicals taken as supplements (Tablets) are not very effective.

Blue / Purple Produce

Epicatechin

Health Benefits

Improve circulation, Lower cancer risk, Memory, Lower cancer risks, Urinary tract health.  Studies indicate that Blueberries (Anthocyanins) do protect against age related memory loss. 

Fruits

Blackberries, Black Currants, Blueberries, Wild Blueberries, Plums, Elderberries, Purple Figs, Purple Grapes

Vegetables

Beets, Purple Asparagus, Purple Belgian, Endive, Purple Cabbage

Unique Purple Produce in India

Jamun, Phalsa, Purple Guava, Purple Carrots

New Breeds in United States

Purple Corn, Purple Carrots, Potatoes with Purple flesh, Purple peppers, Purple Tomatoes

Red Produce

Lycopene (Carotenoid) gives the red color to the produce

Anthocyanins, Epicatechin

Health Benefits

Lower cancer risks, Urinary tract health.

Studies indicate that Tomatoes (Lycopene) help prevent prostates cancer. It is also being studied for heart health.

Studies indicate that Cranberries (Epicatechin) prevent bacteria from sticking to the lining of the bladder (Urinary Tract Infection).

Studies indicate that Pomegranates help prevent prostates cancer.

Fruits

Blood Oranges, Cherries, Cranberries, Pink/Red Grapefruit, Pomegranates, Raspberries, Red Grapes, Red Pears, Strawberries, Watermelon, Pink Papaya, Pink Guava

Vegetables

Beets, Red Peppers, Radishes, Radicchio, Red Leaf Lettuce, Red Onions, Red Potatoes, Rhubarb, Tomatoes

Unique Green Produce in India

Jungli Karela (Red Bitter Gourd)

New Breeds in United States

Red flesh sweet potatoes

Green Produce

Beta-carotene, Lutein, Zeaxanthin, Indoles, Isothiocyanates, Organosulfur compounds

Health Benefits

Vision, Reduce risk of cancer, Promote strong bones and teeth.

Organosulfur compounds in cruciferous vegetables (Broccoli, Cabbage, Brussels sprouts) aid in preventing some of the cancers.

Studies have found that Spinach (Lutein, Zeaxanthin) is useful in preventing age related Macular degeneration.

Fruits

Avocados, Green Pears, Honeydew Melon, Kiwi, Limes

Vegetables

Artichokes, Arugula, Asparagus, Broccoli, Bitter Gourd (Karela), Brussels Sprouts, Chayote Squash, Chinese Cabbage, Endive, Green Beans, Green Cabbage, Green Leaf Lettuce, Green Bell Pepper, Mustard greens, Kale, Okra, Peas, Romaine Lettuce, Spinach,  Watercress. 

Unique Green Produce in India

Methi (Fenugreek leafs), Bathuwa

Yellow Orange Produce

Alpha-carotene, Beta-carotene, Beta-cryptoxanthin, Zeaxanthin, Vitamin C

Health Benefits

Heart health, Vision, Lower cancer risks, Immune system

Fruits

Apricots, Cantaloupe, Cape Gooseberries, Golden Kiwifruit, Grapefruit, Lemons, Mangos, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Tangerines

Vegetables

Butternut Squash (Indian Kaddu), Carrots, Pumpkin, Rutabagas, Sweet Corn, Sweet Potatoes,  Yellow Bell Peppers, Yellow Potatoes, Yellow Summer Squash, Yellow Tomatoes, Yellow Winter Squash

Unique Green Produce in India

Star Fruit, Amla (Highest in Vitamin C)

New Breeds in United States

Yellow Cauliflower

White Produce

Indoles, Isothiocyanates, Organosulfur compounds, Allicin

Health Benefits

Organosulfur compounds (garlic, onion, pears) help protect cellular structures, and may lower bad cholesterol.

Flavonoids (pears, apples, asparagus, celery) help protect cell membranes

Fruits

Bananas, Brown Pears, Dates, White Nectarines, White Peaches

Vegetables

Cauliflower, Garlic, Ginger, Jerusalem Artichokes, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Shallots, Turnips

Unique Green Produce in India

Spices

Cloves Ground.. Very high antioxidant

Oregano leaf

Ginger

Cinnamon

Turmeric ... Alzheimer's disease

Beverages

Coffee

Green Tea

Black Tea

Red wine... 4 oz per day

Grains and Dried Beans

Soya products

Red kidney beans (Rajma)

Pinto beans

Barley (Jaun)
Millet (Bajra)
Oats
Corn

Whole wheat