Search All Doctors and Providers Affiliated with WakeMed.
Search For Providers Who Are Members of WakeMed Physician Practices.
Centers of Excellence
WakeMed PhysicianPractices Specialties
WakeMed PhysicianPractices Locations
Find a Service Location
The vibrant colors of fruits and vegetables are visually appealing, as well as indicators of phytochemicals: protective nutrients that promote health. There is nothing wrong with eating a bunch of green vegetables, however, opting to consume a wider variety of colors in your daily diet will help better meet your nutritional needs.
Here is a simple guide to understanding the colors and their protective benefits.
Red provides lycopene, which may help prevent the development of heart disease and some types of cancer (especially prostate cancers). Red produce options are red grapes and apples, cherries, watermelon, red bell peppers, and tomatoes. Fun fact: The lycopene in tomatoes is more available to the body when the tomatoes are cooked……especially in a little olive oil.
Orange/ yellow provides carotenoids and other antioxidants that protect the body from oxidative stress and boost immune function. Vitamin C and folate from orange-colored produce also help to reduce the risk of heart disease and prevent birth defects. Examples include: mango, oranges, peaches, pumpkin, sweet potatoes apricots, carrots, and corn.
Green provides lutein, which may reduce the risk of stroke and protect aging eyes from developing cataracts and macular degeneration. Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, and kale additionally help reduce cancer risk. You will get the most benefits from these vegetables by cooking them lightly.
Other green produce include green grapes, apples, honeydew melon, kiwi, spinach, cucumbers, avocado, and green beans.
The deep color in grapes, blueberries, plums, eggplant, red cabbage and beets come from anthocyanins, a phytochemical which may help prevent heart disease and lower the risk of cancer
Garlic and onions contain allicin, a phytochemical that may help lower cholesterol and blood pressure. Raw garlic additionally has potent antifungal properties and can help to protect against stomach cancers. Other examples of white produce include bananas, cauliflower, mushrooms, potatoes and turnips.
The following recipe is a fun way to work in lots of colorful produce!
*Recipe courtesy of Bobby Flay
Feel free to add your choice of veggies! Bell peppers, shredded carrots, avocado and edamame can make this delicious salad. Include some chopped hard-boiled egg or chicken to boost the protein and stuff this salad into a pita pocket for another delicious meal option.
3000 New Bern Ave.
Raleigh, NC 27610