Day 10 - Buy 5 different Fruits/Veggies to Nosh On Today

30 Day Mini Challenge - Day 10

Day 10 is all about COLOR. Choose 5 different colorful fruits and vegetables to nosh on during your week.

Think about all the colors of the rainbow when you select your fresh produce. Be sure to try and include a deep red or purple item (such as cherries or blueberries or beets).

Any fruit or vegetable will do! Aim for fresh fruit and colorful veggies. Fresh or frozen is best, but rinsed and drained canned goods will serve your health as well.

Color Compounds and Health Benefits

Blues/Red - Anthocyanins are antioxidants that give foods like blueberries and cherries their rich color. These plant chemicals are heart healthy and may help support healthy blood pressure. They have also been shown to prevent blood clot formation. No one wants to throw a clot, so adding these in can help.

Cranberries provide a good source of tannins, which prevent bacteria from attaching to cells.


Chlorophyll is a natural plant pigment that makes broccoli, spinach, and other green fruits and vegetables green. Most naturally green foods are rich in isothiocyantes, which help trigger the liver to create enzymes that help remove potentially cancer-causing compounds.

You can also get a good dose of vitamin K, folic acid, potassium, as well as carotenoids with green veggies like bok choy, kiwi, and avocado.


Lycopene is pigment responsible for the reddish color in fruits and veggies. This compound is a powerful antioxidant which may reduce risk of some cancers, specifically prostate cancer and may provide protection against heart attacks.

You can redden out your life with foods like tomatoes, watermelon, and and pink grapefruit.


Yellow orange plant foods contain beta-cryptoxanthin and vitamin C, as well as an excellent source of beta-carotene, which serve as antioxidants in the body.

Beta-cryptoxanthin, beta-carotene, and alpha-carotene all contain carotenoids and can be converted to vitamin A in body. As most of us know, vitamin A is a nutrient essential for vision and immune function, as well as skin and bone health.

Try out cooked carrots, mangos, cantaloupe, sweet potatoes, pumpkins, or apricots!


The largest class of phytochemicals are called flavonoids, which are mostly colorless. Think of garlic, onions, the flesh of an eggplant or an apple. These are rich in a whole variety of plant compounds that that can lower the risk of cardiovascular disease and several types of cancer. Lately, researchers are investigating their role in improving lung health and asthma symptoms.

Happy Planting!

For the Full 30 Day Mini Challenge - click here.

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