White Group
White foods are a great source of allicin and indoles. Foods in this group are also rich sources of flavonoids including quercetin and kaempferol. Of all the antioxidants in fruits and vegetables, it is the flavonoids that we eat in the largest quantity, up to one gram per day.
White fruits and vegetables in the allium family contain phytochemicals that also include allicin. This phytochemical has been show to have anti-tumor effects. Studies indicate that people who regularly consume fresh or cooked garlic have about half the risk of developing stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or no garlic. One possible explanation for garlic's anticancer effect in the stomach is its antibacterial action against the bacterium H. pylori, which can promote stomach cancer. Taking garlic supplements, however, does not offer these benefits.
Heating fresh garlic can reduce benefits. Allowing crushed fresh garlic to stand 10 minutes before heating, however, may preserve beneficial chemicals while cooking.
Other white fruits and vegetables are:
Fruits
- Bananas
- Dates
- White Nectarines
- White Peaches
Vegetables
- Cauliflower
- Garlic
- Jicama
- Mushrooms
- Onions
- Parsnips
- White Potatoes
- Shallots
- Turnips
Lesson Contents
I. Add Color to your Plate: Introduction
II. Add Color to your Plate: Basics
III. Add Color to your Plate: Phytochemicals
IV. Add Color to your Plate: Red Group
V. Add Color to your Plate: Blue/Purple Group
VI. Add Color to your Plate: Yellow/Orange Group
VII. Add Color to your Plate: Green Group
VIII. Add Color to your Plate: White Group
IX. Add Color to your Plate: Top Ten Fruits and Vegetables
X. Add Color to your Plate: Build a Healthy Lifestyle
XI. Add Color to your Plate: Creative Ways to Add Fruits & Vegetables
VII. Add Color to your Plate: References
