Rainbow Colors - Food Chart
A List of Fruit and Vegetables by Rainbow Colors

The Rainbow Chart of Colors of Fruit & Vegetables is from the "Diabetes.org" New Zealand Website 
   "Choose a Rainbow of different coloured Fruits and Vegetables each day and include them in Every Meal. Eat at least 3-4 Servings of Vegetables each day as well as 3-4 Servings of Fruit each day. A Serving is what Fits into the Palm of your Hand."
   See our page *Daily Meal Plan* for How to Eat the Suggested Servings each day.


Rainbow Colors - List of Fruits and Vegetables by Color

Fruits: Apple, Cherry, Cranberry, Guava, Mangoes, Nectarines, Persimmons, Pink Grapefruit, Pomegranates, Raspberry, Red Grapes, Strawberry, Watermelon
Vegetables: Beet, Radish, Red Cabbage, Red Peppers, Red Potatoe, Rhubarb, Tomatoe

: Apricots, Cantaloupe, Mango, Oranges, Tangerines
Vegetables: Carrot, Pumpkin, Sweet Potatoe, Yam

: Yellow Apples, Lemons, Mangoes, Papayas, Peaches, Pears, Pineapple, Yellow Watermelon
Vegetables: Butternut Squash, Corn, Rutabagas, Yellow Peppers, Yellow Summer Squash, Yellow Tomatoes

Fruits: Green Apples, Green Grapes, Honeydew Melon, Kiwi, Limes
Vegetables: Artichokes, Asparagus, Avocados, Broccoli, Brussels Sprouts, Cucumbers, Greens, Green Beans, Green Cabbage, Green Lettuces, Green Onions, Green Peas, Green Pepper, Kale, Spinach, Zucchini 

Fruits: Blackberries/Raspberries, Blueberries, Figs, Plums, Prunes, Purple Grapes, Raisins
Vegetables: Eggplant, Purple Cabbage

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Food Benefits


The Banana has so many Benefits, why it is part of the Age Defying Body.com - Daily Meal Plan for a Mid-Morning Snack - Boost of Energy.

Information Below from Internet Email

"A professor at CCNY (City College New York City) for a physiological psych class told his class about bananas. After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just - two (2) bananas provide enough energy for a strenuous 90-minute workout. No wonder the - banana is the number one fruit - with the world's leading - athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain - tryptophan - a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills - eat a banana. The - vitamin B6 - it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely - high in potassium yet low in salt - making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school (England) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are - high in B vitamins - that help calm the nervous system (and restore hair color) www.AgeDefyingBody.com/HairRestored.html

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to - control our blood sugar levels - by snacking on high carbohydrate foods - every two hours - to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach!

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer - tryptophan.

Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a - regular diet - can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a - natural remedy - for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So, maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

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Red Cabbage

Email Newsletter from Victoria Boutenko
November 5, 2009 www.RawFamily.com
"The Simple Miracle of Red Cabbage"

"Recently, Michael Greger, M.D. re-inspired me to include more red cabbage into my diet. I was watching his new DVD set called “Latest in Clinical Nutrition,” where he presented a study, showing that red cabbage posses a huge amount of antioxidants, comparable to blueberries, goji berries, and even to acai berries. It’s amazing to discover that the antioxidants in cabbage are - equal - to these antioxidant berry superstars, especially when you consider the costs.

I decided to check other sources and found a lot of useful information about this widely available vegetable. Red cabbage is loaded with glucosinolates – so called “indirect antioxidants” that trigger a cascade of the body’s own natural detoxification enzymes. A 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins. These are the same anthocyanins that give berries their vibrant colors. These antioxidants also neutralize harmful free radicals and flush them from your system. Anthocyanins make red cabbage the highest ranking cruciferous vegetable on the ORAC list (Oxygen Radical Absorbance Capacity). Unfortunately, the researchers have only measured antioxidants in cooked red cabbage. I believe that if they calculate antioxidants in raw red cabbage, these numbers will at least double.

In addition to filling you up with fiber and water content, red cabbage’s anthocyanins may also - support weight loss - by increasing your body production of two hormones: adiponectin (fat-burning) and leptin (appetite-suppressing).

Red cabbage is full of essential minerals: Potassium, Iron, Calcium, Magnesium , Phosphorus , Zinc, Copper, Manganese, Selenium, and others. It is also a very good source of Thiamin, Riboflavin, Folate, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6.

Red cabbage contains Omega-3 and Omega-6 fatty acids.

Chop red cabbage into your salads, or simply cut it in colorful pieces and munch on during the day as a snack. 

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