Your Fourth of July picnics and cookouts may be heavy on meat and potatoes but, if they are, you may miss important fruits and vegetables. Remember, you can celebrate and still eat healthfully. Just be creative and choose patriotic red, white, and blue fruits and veggies to make your plate festive and healthy!
Cancer risk and food habits are tightly woven together. Eating a variety of healthy foods may help reduce your risk for cancer or keep you feeling your best during cancer treatment. However, there is no one super food. Different colored foods provide different nutrients. That’s why eating foods in many colors may help the most.
So, quick! Name ten fruits and vegetables that are red, white, or blue.
I bet it was pretty easy.
Use the list of red, white and blue foods below and think of ways to add at least three to your picnic, cookout or other summer holiday celebration. You’ll be adding protective phytochemicals, such as Anthocyamins, Lycopene, and Allacin, to your meal These phytochemicals fight cancer, boost your immune system, and act as powerful antioxidants.
| RED
(Anthocyamins and Lycopene) |
WHITE
(Allacin) |
Blue
(Anthocyanins) |
| Cranberries
Cherries Chili Peppers Raspberries Red Apples Red Peppers Strawberries Tomatoes Watermelon Red Cabbage |
Garlic
Onions Mushrooms Cauliflower White Potatoes White Pears Fennel White Nectarine Jerusalem Artichokes Parsnips Jicama Shallots Leeks Bananas Ginger White Peaches White Corn |
Blueberries
Purple Potatoes Concord Grapes Acai Berries Bluefoot Mushrooms Blackberries Black Currants Raisins Purple Asparagus Eggplants Purple Pepper Figs Muscadine Grapes Plums Purple Kohlrabi Purple Sweet Potato |
