Color, Color, Color

Color enters the picture because some phytochemicals are responsible for the pigments in produce. The substance that makes the blueberry blue has antioxidant characteristics that can be powerful cancer fighters. Tomatoes are red because of an antioxidant that links to lower rates of cancer as well as decreased rates of heart disease.

Scientists believe that phytochemicals work in combination with one another. It is not enough to eat red or blue -- on must use a variety of brightly colored fruits and vegetables with beige -- as in chicken breast and whole-wheat bread -- as an accent color.

Some suggestions for adding color to your diet are:

* Reduce your meat portions
* Switch from mashed potatoes to sliced carrots
* Switch your corn to spinach
* Add more color with red pepper, tomato sauce, garlic, onions or broccoli
* Top off chicken or fish with rinds of oranges or lemons
* Have mixed berries for dessert
* Aim for multicolored fruit salads
* Throw every color you find at a salad bar on your plate

Carried to the lungs
The government's five-a-day program, initiated in 1991, has had limited success in getting Americans to eat more fruits and vegetables. There have only been small increases in fruit and vegetable consumption during the past decade.

Research indicates that the top produce items Americans are eating are as follows:

* French fries
* Other potatoes
* Iceberg lettuce

In addition, the high-protein, low-carbohydrate diet was once very popular. This regimen does not completely exclude fruits and vegetables but it emphasizes monochromatic protein sources such as meat, fish, poultry, eggs and cheese. Consequently, those who follow this diet are sorely lacking in their color sources.

The following information is from the National Cancer Institute and explains the benefits of the various colored fruits and vegetables.

Red Fruits and Vegetables:
When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene. Lycopene is in tomatoes, red and pink grapefruit, watermelon and guava. Diets rich in lycopene reduce the risk of some cancers, including prostate cancer.

Green Fruits and Vegetables:
Green vegetables are rich in the phytochemicals that help keep you healthy. For example, the carotenoids -- lutein and zeaxanthin -- found in spinach, collards, kale and broccoli have antioxidant properties that protect your eyes by keeping your retinas strong. In addition, research shows that green cruciferous vegetables such as cabbage, Brussels sprouts, cauliflower, kale and turnips may reduce the risk of cancerous tumors.

Oranges:
Orange fruits and vegetables such as sweet potatoes, mangoes, carrots and apricots contain beta-carotene. This carotenoid is a natural antioxidant and enhances your immune system. In addition to being a powerful health protector, the orange group is rich in vitamin C and vitamin E. Folate, a B vitamin, may help prevent some birth defects. Found most often in leafy greens, it is also in orange fruits and vegetables.

Blues and Purples:
Blues and purples add health-enhancing flavonoids, phytochemicals and antioxidants. Anthocyanins, a phytochemical, are pigments responsible for the blue color in fruits and vegetables. They may help defend against harmful carcinogens. Blueberries, in particular, are rich in vitamin C and folic acid and high in fiber and potassium.