Spring colors are a reminder of healthy food choices - WatertownDailyTimes.com

ARTICLE OPTIONS

Easter is a time for renewal. The theme for the holiday season resonates with spring: renewal, rebirth and regeneration. To celebrate this spirit of life, there is also no holiday more flamboyant than Easter. The pastel rainbow of colored eggs nestled in baskets lined with pink, green or yellow grass, the psychedelic jelly beans, the lively dresses and bright hats that would put a sunset to shame and the vibrant bouquets of tulips are just part of this season’s vista.

While the New Year is when most people make a resolution for good health, maybe spring is the perfect time for us to renew our resolve. One way to do this would be to take our cue from the Easter Bunny and choose color. In nature, bright, deep and rich colors are often a tip-off to some health benefit. Colorful fruits and vegetables are rich in phytochemicals. These substances occur naturally only in plants and may provide health benefits beyond those that essential nutrients provide. These substances may work synergistically with vitamins, minerals and fiber (all present in fruits and vegetables) in whole foods to promote good health and lower disease risk.

■ BLUE: The blue and purple hues in foods are due primarily to their anthocyanin content. Choose darker selections, as the darker the blue, the higher the phytochemical concentration. Anthocyanins also have a red or pink hue and may be particularly heart healthy as well as support healthy blood pressure. Think eggplants, blueberries, blackberries, prunes and plums.

■ GREEN: The natural plant pigment chlorophyll colors green fruits and vegetables. Many green foods are rich in isothiocyanates, which induce enzymes in the liver that assist the body in removing potentially carcinogenic compounds. For example, cruciferous veggies such as broccoli and cabbage contain the phytochemicals indoles and isothiocyanates, which may have anticancer properties. Green vegetables are excellent sources of vitamin K, folic acid, potassium, as well as carotenoids. Folic acid is needed to prevent neural tube defects during pregnancy, and vitamin K is essential in blood clot formation. Diets high in potassium are associated with lowering blood pressure. Think broccoli, cabbage, and spinach.

■ RED: Lycopene is the main pigment in reddish fruits and veggies. Lycopene is a powerful antioxidant that has been associated with a reduced risk of some cancers, especially prostate cancer. Look for tomato-based products.

■ YELLOW AND ORANGE: Orange foods tend to be rich in beta-carotene, which are particularly good antioxidants. Beta-cryptoxanthin, beta-carotene and alpha-carotene can be converted in the body to vitamin A, a nutrient integral for vision and immune function, as well as skin and bone health. Many orange foods are also good sources of vitamin C. Try cantaloupe, sweet potatoes, carrots and winter squash.

With spring finally here, many of these healthy options will be available to us in the coming weeks.

Cathy Moore is a registered dietitian-nutritionist and the agriculture program leader at Cornell Cooperative Extension of Jefferson county. Contact her at 315-788-8450 or cmm17@cornell.edu.

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