Yellow/Orange Group
Orange foods are a great source of carotenoids. Vegetables such as sweet potatoes, carrots, and pumpkins all contain the phytochemical beta carotene. Citrus fruits such as oranges, grapefruits, and tangerines contain another group of phytochemicals called bioflavonoids. Beta carotene is a powerful antioxidant that reduces the risk of cancer and heart disease. In addition, it helps maintain good eyesight in dim light and helps your body fight colds and flu by boosting your immune system.
Carotenoids and Heart Protection
Studies have indicated that a high intake of fruits and vegetables containing beta carotene, lycopene, and other carotenoids may reduce the risk of heart attack. In a study involving animals, lutein, a carotenoid, protected against early hardening of the arteries.
Carotenoids and Cancer Protection
A number of studies have reported that fruits and vegetables rich in carotenoids help protect against many cancers. Supplements, however, do not offer any advantage. In fact, some evidence has indicated that beta carotene supplements increase the risk for lung cancer in smokers.
Carotenoids and Eye Health
The dietary carotenoids lutein and zeaxanthin are the principal components of the central portion of the human retina which contains a yellow pigment called the macular pigment. This pigment helps protect the sensitive receptors in the retina, particularly from the potentially harmful effects of sunlight. The density of the pigment has been shown to be linked to diet. Findings from recent research suggest that carotenoid-rich diets improve macular pigment status.
Additional orange fruits and vegetables
Vegetables
- Butternut squash
- Carrots
- Yellow peppers
- Yellow potatoes
- Pumpkin
- Rutabagas
- Yellow summer squash
- Sweet corn
- Sweet potatoes
- Yellow tomatoes
- Yellow winter squash
Fruits
- Yellow apples
- Apricots
- Cantaloupe
- Cape Gooseberries
- Yellow figs
- Grapefruit
- Golden kiwifruit
- Lemons
- Mangoes
- Nectarines
- Oranges
- Papayas
- Peaches
- Yellow pears
- Persimmons
- Pineapples
- Tangerines
- Yellow watermelon
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
