By United Supermarkets Dietitian Team
United Supermarkets’ Lifestyle Desk
Heart health is not just about limiting saturated and trans fats as well as sodium. Heart health is just as much about what things you can add to your diet in order to receive all of the necessary vitamins and minerals to prevent heart disease, as well as other chronic diseases. Adding fruits and veggies to your diet is a great way to increase your intake of vitamins and minerals.
However, getting a variety of fruits and vegetables in is just as important as eating them in the first place. There are 5 different color groups of produce that all offer their own benefit, and it is important to consume a variety of colors every day in order to receive all of the necessary vitamins and nutrients.
BLUE & PURPLE
The compound that causes some fruits and vegetables to be purple or blue is called anthocyanin. Anthocyanins have many health benefits, including antioxidant, anti-inflammatory, anti-viral, and anti-cancer benefits. Anthocyanin also appears to improve heart health by improving cholesterol levels, blood super metabolism, and high blood pressure. Examples of blue and purple produce include blackberries, blueberries, eggplants, plums, grapes, and raisins.
RED & PINK
Anthocyanins or carotenoids, a different plant chemical, can cause produce to be red or pink. Carotenoids also have antioxidant properties and can help protect against chronic conditions. Beta carotene, the inactive form of vitamin A, is considered a carotenoid along with lutein and lycopene. Carotenoids can improve your eye health and cardiovascular health as well as protect you from cancer. Examples of red and pink produce include watermelons, tomatoes, cherries, sweet potatoes, eggs, red apples, red peppers, and red potatoes.
ORANGE & YELLOW
Carotenoids also give an orange and yellow color to produce. Again, carotenoids can help protect your eye health, cardiovascular health, and can help protect you from cancer. Examples of orange and yellow produce include carrots, cantaloupe, lemons, mangoes, yams, yellow pepper, orange peppers, sweet potatoes, and tangerines.
GREEN
The chemical that makes plants green is called chlorophyll. Chlorophyll has antioxidant and anti-cancer properties. Examples of green produce include limes, kiwis, spinach, green apples, green grapes, zucchini, cucumbers, peas, celery and broccoli.
WHITE
The compound that makes some produce white is called anthoxanthins. Anthoxanthins are in the same family as anthocyanins, so they have the same benefit for the human body. Anthoxanthins have antioxidant, anti-inflammatory, anti-viral, and anti-cancer benefits, while also seeming to improve cardiovascular health. Examples of white produce include potatoes, cauliflower, artichokes, onions, and garlic.
Latkes
Ingredients
2 Egg
1 tsp. Pepper
1 tsp. Onion Powder
1 tsp. Garlic Powder
1 c. Shredded Carrots
1 c. Simply Potatoes
Directions
1. In a bowl, whisk together the eggs
2. Add in spices and stir
3. Add in carrots and potatoes
4. Combine all of the ingredients
5. In skillet over medium-high heat, pour in “batter” to make 4 inch circles
6. Cook for 3 minutes on each side and repeat until all of the batter is used
