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EATING BY COLOR
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Healthy Pin of the Week
Boost Your Immune System with Yellow and Orange!
Vitamin C, which aids the immune system, can be found in most yellow and orange fruits and veggies. Scientists have been studying carotenoids and flavonoids, two classes of phytochemicals found in many orange and yellow vegetables and fruits, that can help keep your vision, heart and immune system healthy, as well as potentially lower the risk of some forms of cancer.
These sweet and juicy orange fruits can help fight maladies, including heart disease. Ounce for ounce, dried apricots, compared to the fresh, have twelve times the iron, seven times the fiber, and five times the Vitamin A.
Trivia:Apricots are known as, "Moons of the Faithful" in China where they originated. Their cultivation spread westward from China to Persia and the Mediterranean, eventually coming to the New World with Spanish settlers.|It is interesting to note that both the fresh and dried apricot are a main food staple of a tiny Hunza principality in the Himalayas, who are known for their extreme longevity, excellent health, and an almost exclusive vegetarian diet.
This sweet and juicy melon has a high amount of beta-carotene, which coverts to 100% the recommended daily intake for vitamin A. Cantaloupe also supplies 80% recommended daily intake of vitamin C.
An excellent source of vitamin A, carrots are also high in carotenoids.
Trivia:Carrots belong to the parsley family. They originated in Afghanistan, cultivated originally for medicinal purposes utilizing the seeds which are produced in the second year of this biennial plant. (Marketable roots grow in a single season.)|The use of carrots spread westward, introduced into England from Holland in the 15th Century. At that point, carrots were coveted for their tops, and no well-dressed English gentlewoman would be seen without lacy carrot leaves decorating her hair.
Tips:Most carrots are sold without the tops because they have been shown to draw moisture from the roots. Yet many people buy carrots with tops to ensure the product is fresh. However, in order to store carrots longer, remove the tops.
This favorite yellow vegetable is high in vitamin A, and is also a good source of vitamins B and C and potassium. To get the most nutritional benefits from your corn, cook it to increase the ferulic acid and overall antioxidant activity.
Trivia:Maize is the proper word for corn, taken from the Indians of the New World who introduced it to European explorers and settlers. The word corn goes back to Biblical days, and means any particle of grain or any small pellet of anything. In some lands, corn meant wheat; in others it meant barley or oats. Only Americans adopted the word to describe maize.|In many American dialects, the word for corn meant, "that which gives us life." Indeed, corn was the dietary staple of Indians. Aztec and Mayan civilizations were built on a corn economy, as corn provided food, currency, fuel, fodder for animals, silk for smoking, sugar and even fermented beverages.
Mangoes, another favorite orange fruit, rank third behind Papaya for nutrient density, and are a source of vitamin C. They contain 40% recommended daily intake of vitamin A, as well as potassium, vitamin E and pectin.
With folate and potassium, oranges are also a source of calcium, magnesium and fiber, as well as flavonoids such as rutin and hesperidin. They also contain coumarins and terpenes, and supply 130% recommended daily intake of vitamin C.
These sweet and juicy orange fruits can help fight maladies, including heart disease. Peaches offer a good amount of vitamin C.