The Nutrition Rainbow
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1The Nutrition Rainbow
Tips From The Cancer Project:
The more naturally colorful your meal is, the more likely it is to
have an abundance of cancer-fighting nutrients. Pigments that give fruits and vegetables their bright
colors represent a variety of protective compounds. The chart below shows the cancer-fighting and
immune-boosting power of different-hued foods.
Colors
Foods
Colorful Protective Substances
and Possible Actions
Red
Tomatoes and tomato
products, watermelon, guava
Lycopene: antioxidant; cuts prostate
cancer risk
Orange
Carrots, yams, sweet
potatoes, mangos, pumpkins
Beta-carotene: supports immune
system; powerful antioxidant
Yellow-orange
Oranges, lemons, grapefruits,
papayas, peaches
Vitamin C, flavonoids: inhibit tumor
cell growth, detoxify harmful substances
Green
Spinach, kale, collards,
and other greens
Folate: builds healthy
cells and genetic material
Green-white
Broccoli, Brussels
sprouts, cabbage, cauliflower
Indoles, lutein: eliminate excess
estrogen and carcinogens
White-green
Garlic, onions, chives, asparagus
Allyl sulfides: destroy cancer cells, reduce
cell division, support immune systems
Blue
Blueberries, purple grapes, plums
Anthocyanins: destroy free radicals
Red-purple
Grapes, berries, plums
Resveratrol: may decrease estrogen
production
Brown
Whole grains, legumes
Fiber: carcinogen removal
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A nonprofit organization advancing cancer prevention and survival through nutrition education and research.
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