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Live life young at heart. 28 days and 28 ways to live heart healthy.
Have you heard the phrase, “Eat a Rainbow”? Think about red, green, yellow, orange, blue, purple, and even white. These natural colors present in fruits and vegetables supply us with powerful antioxidants and nutrients that help build immunity and reduce risk of many chronic diseases.
With summer approaching, it’s the perfect time to add color to your plate. Developing these healthy eating habits now will help you enjoy produce throughout the year. At the end of this rainbow, there is a pot of gold – your good health.
Benefits: Heart health, memory function, urinary tract health, lower risk of cancer
Sources: Red apples, Beets, Red cabbage, Cherries, Cranberries, Red grapes, Red peppers, Pomegranates, Raspberries, Rhubarb, Strawberries, Tomatoes, Watermelon
Benefits: Vision health, lower blood pressure, lower risk of cancer
Sources: Apricots, Butternut squash, Cantaloupe, Carrots, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow peppers, Pineapple, Pumpkin, Yellow summer or winter squash, Sweet corn, Sweet potatoes
Benefits: Vision health, strong bones and teeth, lower risk of cancer and birth defects.
Sources: Green apples, Artichokes, Asparagus, Green beans, Broccoli, Brussels sprouts, Green cabbage, Cucumbers, Green grapes, Honeydew melon, Kiwi, Peas, Green pepper, Spinach, Kale, Collard, Mustard & Turnip greens, Zucchini
Benefits: protect cells, reduce risk of cancer, stroke, and heart disease, improve memory function, and promote healthy aging
Sources: Blackberries, Blueberries, Eggplant, Figs, Plums, Prunes, Purple grapes, Purple potatoes
Benefits: Lower cholesterol and blood pressure; reduce risk of cancer and heart disease
Sources: Bananas, Cauliflower, Garlic, Ginger, Jicama, Mushrooms, Onions, Parsnips, Potatoes, Turnips
Here’s a recipe to enjoy these colors:
Add ½ tsp. each of salt, pepper, dried basil & dried oregano. Whisk well.
Parul Kharod, MS, RD, LDN is a clinical dietitian at WakeMed. For more information or to make an appointment with a registered dietitian, call WakeMed Cary Hospital Outpatient Nutrition Services at (919) 350-2358.
Very nice tips!
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