Foods come in all different shapes and sizes, but the color of foods can sometimes give us a clue about the types of nutrients they provide. If you want to improve your overall health, lose some weight or help your body get a range of essential nutrients when you’re working to recover after an injury or surgery, it’s helpful to know which types of foods you should be reaching for. Thankfully, there are foods in all colors that are great for our body and our health, so we want to run through which colorful foods you should add to your diet if you want to be a little healthier.
The Healthiest Foods In Each Color
Let’s go color by color and break down some of the types of essential nutrients that are packed inside different types of foods:
- Red – Lycopene – Lycopene is a compound that gives food a pink or reddish color. It can help protect against certain cancers and promote ideal blood pressure. Some red foods that are packed with lycopene include strawberries, tomatoes, red peppers, apples, cranberries, cherries, grapes, beets and pomegranates.
- Orange/Yellow – Carotenoids – Orange and yellow foods are oftentimes packed with Vitamin C and carotenoids, including beta carotene, which converts to Vitamin A inside your intestines. Healthy options with an orange or yellow hue include orange and yellow peppers, sweet potatoes, oranges, carrots, squash, lemons, pumpkin, cantaloupe, pineapple, peaches and corn.
- Green – Antioxidants – Chlorophyll is a natural compound that gives plants a greenish color, but it’s also a powerful antioxidant when consumed by humans. Green foods also tend to be rich in other helpful vitamins and minerals, so be sure to regularly consume a variety of green foods, including lettuce, spinach, kale, broccoli, brussel sprouts, celery, peas, zucchini, and avocado.
- Blue/Purple – Phytonutrients – Blue and purple foods are packed with phytonutrients like anthocyanins and resveratrol, which can help ward off cancer and signs of aging. Some blue and purple foods that you should consider adding to your regular diet include blueberries, grapes, blackberries, eggplant, plums, prunes, figs and cabbage.
- White – Key Cancer Fighting Compounds – White foods can help to support your immune system, play a role in cancer prevention and lower your cholesterol. Oftentimes it’s best to consume more colorful foods, but there are still plenty of white foods that can provide the body with essential nutrients when consumed in appropriate amounts. Those foods include mushrooms, garlic, onions, potatoes, cauliflower, parsnips and white cabbage.
When a healthy diet is paired with exercise or targeted rehabilitation therapies, you may find that it’s easier to recover after an injury or surgical procedure. Our physical therapists understand the role the food plays in your recovery program, and we’d be happy to help set you up with a comprehensive rehab program that improves your diet and your overall health. For more information, connect with the team at OrthoRehab Specialists today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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