Lutein

Zooming down the street, you know a green light means go. And when it comes to green fruits and vegetables, you need to floor it – petal to the metal – to get your plate fully loaded with as many green foods as possible.

Packed with the most nutrients and antioxidants of all produce, green fruits and vegetables are stocked with lutein and indoles. These two components can protect you from harmful free-radicals, while boosting your immune system.

The greatest thing about green fruits and vegetables – there’s a fresh variety available throughout the year. Featured below are delicious green fruit and vegetable recipes to please every palate.

One of the mightiest antioxidants for vision, lutein helps maintain eye health. It specifically helps reduce the risk of cataracts and macular degeneration. Lutein also protects skin from dangerous UV rays and keeps it firm and hydrated.

Kiwi – http://www.simplyrecipes.com/recipes/kiwi_salsa/

Honeydew – http://www.realsimple.com/food-recipes/browse-all-recipes/honeydew-mint-00000000017218/index.html

Green Peas – http://www.eatingwell.com/recipes/garlic_snow_peas.html

Indoles

This powerful phytochemical found in green vegetables – especially cruciferous ones – packs a powerful punch against cancer. As an equal opportunity cancer-fighter, indoles help protect both women against breast cancer and help protect men from prostate cancer.

Broccoli – http://www.realsimple.com/food-recipes/browse-all-recipes/grilled-broccoli-lemons-00100000064470/

Kale – http://www.eatingwell.com/recipes/kale_salad_preserved_lemon_walnuts.html

Cabbage – http://www.eatingwell.com/recipes/mediterranean_cabbage_rolls.html

Next week, we’ll discover how dark blue and purple fruits and vegetables offer tremendous nutritional benefits.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/9828775

http://www.fruitsandveggiesmorematters.org/fruit-and-veggie-color-list

http://voices.yahoo.com/the-health-benefits-green-fruits-4127577.html?cat=5

A golden way to add more nutrition to your diet is by including a variety of colorful fruits and vegetables. Besides livening up your dinner table, they may also help you enjoy a longer life.

There’s nothing to be cautious about when filling up on yellow produce. And laying claim to some of the most powerful of the 10,000 anti-oxidants, yellow fruits and vegetables not only brighten up your plate, they brighten up your eyes.

The two main antioxidants – lutein and zeaxanthin – in yellow produce are like the dynamic duo working together to protect your eyes. Their special powers and several delicious recipes are featured below:

Lutein – One of the mightiest antioxidants for the eyes, lutein slows macular degeneration, which is the leading causing of blindness in the elderly. Lutein also helps prevent cataracts, reduce the risk of heart disease and protect against breast cancer.

Zeaxanthin – Another potent antioxidant for the eyes, zeaxanthin helps build the yellow macular pigment that shields eye cells from dangerous light frequencies. It also neutralizes free radicals that can destroy cells in the eyes.

Yellow Peppers – http://www.eatingwell.com/recipes/yellow_pepper_relish.html

Lemons – http://www.realsimple.com/food-recipes/browse-all-recipes/roast-lemon-vinaigrette-10000001178501/

Pineapple – http://www.eatingwell.com/recipes/pineapple_jalape_o_salsa.html

Corn – http://www.eatingwell.com/recipes/tilapia_corn_chowder.html

Yellow Squash – http://www.eatingwell.com/recipes/pesto_topped_grilled_summer_squash.html

Next week, we’ll discover how green fruits and vegetables are key to living a healthy life.

Sources – http://www.visivite.com/zeaxanthin-information.html

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/

http://raisingahealthyfamily.com/20-healthy-fall-fruits-and-vegetables/

http://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein