How to Raise a Healthy Eater (in a Junk-Food World)

A Rainbow of Benefits

Vegetables contain special disease-fighting compounds that help fight cell damage in the body, says Parents advisor Connie Diekman, RD. For the biggest protective punch, serve an array of different-colored veggies, because each hue has its own unique phytonutrients.

Red

Veggies: Tomatoes, tomato sauce, radishes, red onion, red potatoes
Phytonutrient: Lycopene
Powers: Thought to lower the risk of developing some cancers, including stomach and prostate, and protect against heart disease.

Purple/Blue

Veggies: Purple cabbage, eggplant, purple peppers
Phytonutrient: Anthocyanin
Powers: Believed to help fight off certain cancers.

Green

Veggies: Broccoli, brussels sprouts, asparagus, green beans, celery, spinach, cucumbers, leafy greens, peas, green peppers, sugar snap peas, zucchini
Phytonutrient: Lutein
Powers: May help protect against eye conditions, such as macular degeneration, which can lead to blindness.

Orange/Yellow

Veggies: Butternut squash, carrots, yellow peppers, pumpkin, summer squash, yellow corn, yellow tomatoes
Phytonutrient: Beta-carotene
Powers: May boost immune function and protect against breast cancer.

White

Veggies: Cauliflower, turnips, jicama, kohlrabi
Phytonutrient: Indole
Powers: May help prevent some types of cancer.

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