Enjoying a Rainbow of Produce ­– White Fruits and Vegetables

While white fruits and vegetables don’t have much to offer in the color department, they certainly make up for it with their dynamic nutrients. Previously thought of as basically lacking in nutrition, they really are a pure powerhouse of wellness.

The health benefits of white fruits and vegetables are extensive. Chock full of antioxidants and vitamins, they are loaded with allicin and Vitamin C.

One of the best things about white fruits and vegetables – there’s not only an abundant supply throughout the year, they’re very often already included in many other dishes. Featured below are delicious white fruit and vegetable recipes to add flavor and variety to any dish.

Allicin – Although responsible for giving vegetables their distinctively strong odors, it’s this powerful antioxidant that helps prevent cancer and heart disease. It also helps lower blood pressure and reduce fat deposits in arteries.

Onions – http://www.eatingwell.com/recipes/mushroom_stuffed_onions.html

Garlic – http://www.eatingwell.com/recipes/raw_kale_salad_roasted_garlic_dressing.html

Vitamin C – Most often associated with brightly-colored citrus fruits, Vitamin C is also found in a variety of white fruits and vegetables. Boasting countless benefits, Vitamin C helps protect against immune system deficiencies, cardiovascular disease, eye disease and even the skin from wrinkling.

Potatoes – http://www.eatingwell.com/recipes/roasted_garlic_mashed_potatoes.html

Pears – http://www.eatingwell.com/recipes/pears_brie.html

Cauliflower – http://www.eatingwell.com/recipes/dill_havarti_cauliflower.html

That sums up our 6-part series on how the rainbow of fruits and vegetables offers amazing – and sometimes obscure – nutritional benefits. If you missed any of the series, here’s a summary of key points.

Red – Lycopene helps reduce cancer and anthocyanins help control blood pressure and blood sugar levels.

Orange – Beta-carotene protects the cells and immune system and bioflavonoids reduce the risk of cancer, and strengthen bones and teeth.

Yellow – Lutein and zeaxanthin both help keep eyes healthy.

Green – Lutein is a power antioxidant for eye health and indoles help protect against cancer.

Blue & Purple – Anthocyanins and phenolics help reduce the risk of cancer, heart disease and alzheimers.

Now that you know the wonderful benefits of enjoying a rainbow of fruits and vegetables, it’s time to get out there, load up your cart and get cooking.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/9828775

http://www.fruitsandveggiesmorematters.org/fruit-and-veggie-color-list

http://www.webmd.com/diet/features/the-benefits-of-vitamin-c

http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml