Power Colors - Health-Enhancing Abilities of Fruits

By Hklbrries

Power Colors: The rich hues found in fruits from around the world help explain their health-enhancing abilities.

When you see deep color in the produce aisle, dive in – powerful nutrition is close at hand. That’s because pigmented produce indicates the presence of phytonutrients, which help the body fight inflammation, destroy cancerous cells and keep blood flowing freely – among numerous other benefits.

Fruit phytonutrients have been found to be, well, especially fruitful when it comes to promoting health. And when you consider the other nutrients fruits provide – vitamins, minerals, fatty acids – it’s easy to see why many people are turning to the most richly hued fruits (and whole-food supplements based on them) in an effort to maintain vitality and well-being.

Acai:
• Small, purplish berry
• Native to Central and South America, most notably Brazil
• Contains antioxidants, which help neutralize harmful molecules called free radicals; provides vitamin A and healthy fats in addition to a high fiber content; may support heart and immune health

Bilberry:
• Tiny, nearly black berries; close relative of the blueberry
• Found in temperate climates throughout the world
• British pilots in World War II reported better night vision after eating bilberry jam; contains anthocyanosides, which appear to protect the retina in addition to strengthening blood vessels

Black currant:
• Glossy, black berries with an astringent taste
• Native to northern Europe and Asia
• High in vitamin C, also supplies gamma linoleic acid (GLA), potassium and vitamin B5; contains anthocyanins, which have shown inflammation-fighting effects in studies

Blueberry:
• Dark-blue berries second only to strawberries in popularity
• Native to North America
• Studies suggest that blueberries can improve memory in older adults; other research has linked them with protection against heart disease and cancer, and with improved blood sugar control

Cherry:
• Colors include black, red and white; two main types, sour and sweet
• Black cherry native to eastern North America
• Good source of antioxidant phytonutrients; traditional usage in arthritis and gout relief supported by studies; may boost muscle recover after exercise

Cranberry:
• Bright-red berries
• Found in cool, boggy areas throughout the Northern Hemisphere
• Helps keep bacteria from adhering to cells lining the urinary tract and gums; studies have found evidence of heart-protective and anti-inflammatory properties

Goji:
• Orange-red fruits also knows as wolfberries
• Native to Asia and eastern Europe
• Rich source of antioxidant phytonutrients and carotenoids such as beta-carotene; used in Traditional Chinese Medicine to improve circulation, fight insomnia and protect the eyes and liver

Grape:
• Dozens of varieties available in white, red or black
• Native to Asia, Europe and North America
• Contains resveratrol, believe to mimic the anti-aging effects of a calorie-restricted diet and noted for protecting the cardiovascular system; may help protect against cancer

Mangosteen:
• Reddish-purple fruit with creamy white flesh
• Native to islands in the South Pacific
• Used by traditional healers to treat skin and digestive tract infections; contains xanthones, which are under investigation for possible anti-inflammatory, antimicrobial and cancer-protective effects

Noni:
• Oval, yellow-white fruit
• Native to Southeast Asia but now widely cultivated in tropical areas
• Contains phytonutrients that may help ease inflammation, protecting the cardiovascular system and fight cancer development

Pomegranate:
• Large red fruit that contains many pulpy seeds
• Grown from the Mediterranean to the Indian subcontinent and in the US
• Long used in India’s Ayurvedic medicine as an astringent and heart tonic; has helped fight development of cancer and atherosclerosis in laboratory studies

Raspberry:
• Red, black and yellow berries consist of small seed-bearing sacs
• Native to North America
• High in vitamin C, manganese and fiber, along with B vitamins, magnesium and potassium; has shown an ability to fight cancer and high blood pressure in laboratory research

Ingredients

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Preparation

Step 1

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