Want to eat better? Add more color to your diet

By Marge Perry
Recipes by David Bonom

updated 5:36 p.m. ET Nov. 9, 2007

The secret to youthful skin, healthy bones, sharp memory, and disease prevention can be found in your fridge. The more colorful your diet, the more antioxidants you get. These compounds reduce overall cellular damage and prevent the hardening of the arteries that can lead to heart disease, stroke, even memory loss. "Every hue — green, yellow, orange, red, purple, and even white — signifies a different class of nutrients, each of which offers a unique benefit," explains USDA research chemist Ronald Prior, PhD, who was among the first researchers to measure the antioxidants in food that protect us as we age. For instance:

1. Yellow/Orange
Sweet potatoes, carrots, pumpkin, mango, corn, and melon all contain a variety of carotenoids, which reduce the risk of developing cancer.

2. Green
Vegetables such as spinach and broccoli are high in lutein, which keeps your vision sharp and clear.

3. Blue/Purple
Blueberries and blackberries are chock-full of anthocyanins, which prevent tumors from forming and suppress their growth.

4. Red
Tomatoes and watermelon are loaded with lycopene, which may protect against cancer and heart disease.

5. White
Cauliflower offers the same cancer-fighting benefits as broccoli, its cruciferous cousin, and potatoes are a good source of vitamin C. There's also some evidence that the sulfur compounds in garlic and onions may ward off stomach and colon cancers. Other white foods, like poached chicken, seafood, reduced-fat cheeses, eggs, and tofu, provide all-important protein.

For a true age-defying eating plan, mix and match these colors to ensure variety at every meal. Research indicates that antioxidants can work together like a team, each boosting the other's effects. For a head start, try one of these delicious recipes, which have a minimum of two colors each — most have three.

Corn, Mango, and Edamame Salad
In addition to folate and fiber, corn contains a carotenoid called beta-cryptoxanthin. Eating a diet high in this compound, which is also found in papaya, pumpkin, tangerines, and peaches, may reduce lung cancer risk by up to 24%, according to a recent study.

• 2 c frozen shelled edamame
• 1 1/2 c fresh corn kernels (from 2 lg ears)
• 1 1/2 c mango cubes (about 1 med mango)
• 1 c chopped tomato (about 1 lg)
• 1/2 c chopped red onion (about 1 sm)
• 2 Tbsp chopped fresh cilantro
• 1 Tbsp extra virgin olive oil
• 1 Tbsp freshly squeezed
• lime juice
• 3/4 tsp salt
• 1/4 tsp freshly ground black pepper

Time: 15 minutes
Servings: 6

Prepare edamame per package directions. Drain and rinse under cold water. Transfer to large bowl. Stir in corn, mango, tomato, onion, cilantro, oil, lime juice, salt, and pepper. Toss well.

Nutritional info per serving: 160 cal, 9g pro, 22g carb, 5g fat, 0.5g sat fat, 0mg chol, 6g fiber, 303mg sodium

Crudités with Romesco Sauce
This nibbling platter is packed with beta-carotene and vitamin C, two cancer-fighting antioxidants that work together to ward off cellular damage. Red bell pepper and tomatoes — the base of the tangy sauce — are also a good source of cancer-protective lycopene.

• 3 lg red bell peppers
• 3 Tbsp extra virgin olive oil
• 2 Tbsp sliced almonds
• 2 cloves garlic, smashed
• 1 plum tomato, quartered
• 1 slice multigrain bread, cubed
• 1 Tbsp red wine vinegar
• 1 tsp paprika
• 3/4 tsp salt
• 1/4 tsp freshly ground black pepper
• 4 carrots, trimmed and cut into 2"-3" strips
• 1 lg or 2 sm cucumbers, cut into 2"-3" strips
• 1 bulb fennel, trimmed and cut into 2"-3" strips
• 1/2 lb yellow wax beans, trimmed
• 1/2 lb green beans, trimmed

Time: 35 minutes + chilling time
Servings: 8

1. Preheat broiler with rack about 4" from heat.

2. Place the 3 whole peppers on baking sheet and broil, turning every 3 minutes, until skins are blistered and charred, 12 to 15 minutes. Transfer peppers to medium bowl, cover with plastic wrap, and let steam 10 minutes. Peel, and discard stems, seeds, and ribs.

3. Combine oil, almonds, and garlic in small skillet over medium heat while peppers roast. Cook, stirring often, until almonds and garlic are lightly golden, about 4 to 5 minutes. Remove from heat.

4. Put roasted peppers and tomato in blender and puree. Add oil mixture and bread and puree. Pour in vinegar, paprika, salt, and black pepper and puree. Transfer to serving bowl and chill sauce 20 minutes or until ready to serve.

5. Arrange carrots, cucumber, fennel, and beans on platter. Serve with romesco sauce.

Nutritional info per serving: 118 cal, 3g pro, 14g carb, 7g fat, 1g sat fat, 0mg chol, 5g fiber, 278mg sodium

Print this Email this Blog this  IM this

MORE FROM DIET AND NUTRITION

Diet and nutrition Section Front

Diet pills may harm brain development Dietitian hired to arrest police officer obesity 'Mmm' hormone makes food look tasty Fat chance: A pill won't make you thin Chocoholics wanted for new study More ills tied to toxic dietary supplement You've lost 100 pounds. Now what? France may ban promoting extreme thinness Diet lowers women's heart attack rate 24 percent Cereal linked to food poisoning Diet and nutrition Section Front   Add Diet and nutrition headlines to your news reader: