Deep Red to Pink	A powerful antioxidant called lycopene. This chemical seeks cell damaging free radicals and destroys them. It also reduces the risk of prostrate cancer and protects against lung and heart disease.
Shades of Green	Rich in phytochemicals. Deep greens have carotenoids that protect eyes and retinas. May reduce the risk of cancerous tumor growth. Also contain folate, which reduces risks of birth defects as well as cancer blocking chemicals that inhibit the actions of carcinogens.
Orange	Full of beta-carotene that enhances immune system and protects retinas. It also helps protect skin cells from damage and aids in the repair of damaged DNA. Rich in Folate and Vitamin B, which prevents birth defects. Some lighter colored fruits provide beta cryptothanxin that helps fend off heart disease.
Yellow	High in essential vitamins such as manganese and Vitamin C and a natural enzyme bromelain. This substance aids in digestion and reduces bloating. Also a good source of lutein and zeaxanthin that strongly reduce the risk of cataracts and age-related macular degeneration.
Blue and Purple	Contain antioxidants called anthocyanins that are believed to delay cellular aging and protect the heart from blood clot formations. They are also packed with phytochemicals that defend the body from harmful carcinogenic substances. Blue-purple colored produce is high in fiber and potassium.
White	Contains allicin that has antitumor properties.

Check out www.5aday.gov for recipe ideas and tips to sample more colors in the rainbow of healthy foods.

Nutritional Vocabulary:
Antioxidants - Chemicals found naturally in fruit and vegetables that keep food from being oxidized (turning brown). Antioxidants promote health and decrease the onset of chronic diseases like high cholesterol and cancers.

Free Radicals - By-products of metabolism that travel in blood stream and damage cells. Antioxidants found in fruits and vegetables help clean out free radicals from the body.

Beta-carotene - A form of Vitamin A that is clinically proven to reduce certain cancer risks and heart disease. It also minimizes artery damage caused by cholesterol.

Folic acid/ Folate - The B Vitamin used by the body to synthesize amino acids and nucleic acids which help build new blood cells. It prevents birth defects like Spina Bifida and anencephaly (a fatal malformation of the brain). It may also protect against lung and cervical cancer as well as Coronary Heart Disease.

Phytochemicals - A large category of cancer fighting chemicals that occur naturally in fruits and vegetables as part of their defense system against diseases. Some phytochemicals are proven to lower levels of (Bad) cholesterol, reduce ulcers and prevent tooth decay.

Cholesterol - Fat created by the body that manufactures estrogen and testosterone, bile, skin oils and is found in all cells. The richest concentration is found in the brain. There are two types of cholesterol:

A. High Density Lipoprotein (HDL) - The good cholesterol. It may remove bad cholesterol and help organs and cells properly function.

B. Low-Density Lipoprotein (LDL) - The bad cholesterol found in fatty foods. An overabundance in your diet increases the risk of buildup in artery walls. It also raises the risk of heart attack and stroke.

Eating healthy and staying active can help prevent disease!

Heart Disease
Heart Disease is a broad term for certain conditions that reduce heart health. A healthy diet paired with exercise can protect against high levels of LDL "bad" cholesterol. Gardening can help prevent heart disease in several ways. First, gardening is a physical activity that gets the heart pumping and blood circulating. It gets you on your feet outdoors in the fresh air. Second, vegetable gardens provide a variety of nutritious food that add fiber, vitamins, antioxidants and minerals to diets. Most fresh produce is low in fat and helps maintain a healthy weight while providing satisfying meals.

Diabetes
Diabetes is a life altering disease that must be controlled. To successfully live with Diabetes, you must strive for balance in physical fitness and diet. Gardening provides an opportunity for that healthy balance. 20 to 40 minutes of moderate physical activity daily is ideal. Choosing activities you enjoy like walking or gardening will help you stick to your exercise schedule.

Gardening also provides a wide variety of fresh fruits and vegetables that are quick and easy to prepare for healthy meals and snacks. They are high in fiber, low in fats, refined sugars, and sodium.

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