What Vitamin? In What Fruit/Vegetable?

Once Upon a Time. . . I had no idea which vitamins were in what foods. After being diagnosed with Pernicious Anemia, (a form of anemia mainly caused by the lack of vitamin B12) I had to teach myself which foods were high in which vitamins in an attempt to boost my immune system. This only worked slightly due to the fact that "Pernicious Anemia" is usually brought on because the stomach is failing to absorb the vitamins necessary for a balanced well being. The following "Color Coded Fruit and Vegetable Information and Examples" are provided by  http://www.disabled-world.com/.

** Click Here ** To link directly to the chart website for more information on "the nutrients found in the [below] fruits and vegetables," and to see which "have a significant impact on our health."

Red Fruits and Vegetables-

Contain nutrients such as Lycopene, Ellagic acid, Quercetin, and Hesperidin. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL (Low-Density Lipoprotein) cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Examples: Beets, Blood Oranges, Cherries, Cranberries, Guava, Papaya, Pink/Red grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Apples, Red Grapes, Red Onions, Red Pears, Red Peppers (including bell and chili), Red Potatoes, Rhubarb, Strawberries, Tomatoes, and Watermelon

Orange and Yellow fruits and vegetables-

Contain Beta-Carotene, Zeaxanthin, Flavonoids, Lycopene, Potassium, and Vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL (Low-Density Lipoprotein) cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build [strong] healthy bones.

Examples: Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden Kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Sweet Corn, Sweet Potatoes, Tangerines, Yellow Apples, Yellow Beets, Yellow Figs, Yellow Pears, Yellow Peppers, Yellow Potatoes, Yellow tomatoes, Yellow Watermelon, and Yellow winter/summer squash

Green vegetables and Fruit-

Green vegetables contain Chlorophyll, Fiber, Lutein, Zeaxanthin, Calcium, Folate, Vitamin C, Calcium, and Beta-Carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL (Low-Density Lipoprotein) cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Examples: Artichokes, Arugula, Asparagus, Avocados, Broccoflower, Broccoli, Broccoli Rabe, Brussel Sprouts, Celery, Chayote Squash, Chinese Cabbage, Cucumbers, Endive, Green Apples, Green Beans, Green Cabbage, Green Grapes, Green Onion, Green Pears, Green Peppers, Honeydew, Kiwifruit, Leafy Greens, Leeks, Lettuce, Limes, Okra, Peas, Sno Peas, Spinach, Sugar Snap Peas, Watercress, and Zucchini

Blue and purple fruits and vegetables-

Contain nutrients which include Lutein, Zeaxanthin, Resveratrol, Vitamin C, Fiber, Flavonoids, Ellagic Acid, and Quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL (Low-Density Lipoprotein) cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

Examples: Black currants, Black salsify, Blackberries, Blueberries, Dried plums, Eggplant, Elderberries, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple Potatoes, Purple Asparagus, Purple Cabbage, Purple Carrots, Purple Figs, Purple Grapes, Purple peppers, Raisins

White fruits and vegetables-

Contain nutrients such as Beta-Glucans, EGCG (Epigallocatechin Gallate) , SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Examples: Bananas, Brown pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem Artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White Nectarines, and White Peaches

***Remember these are only vegetable and fruits! You still need to eat other foods such as meats and dairy to fulfill a healthy diet. Consult a food pyramid if you are unsure. At http://www.mypyramid.gov/ they will help you create your own personal pyramid, see the differences between fats and oils, the contrast in the amount and products children should eat "vs." what adults should eat.***