Red, White, and Blue Foods

July 20th, 2021

It’s that time of year for summer cookouts and potluck meals. There is a lot to be said for eating a variety of colors as a part of your diet as different colored foods pack different nutritional benefits. Every food contains different phytonutrients to give them their different color. Here are a few reasons to be extra festive this July:


Red Foods and their Benefits

  • Benefits
    • Anthocyanins- reduces inflammation
    • Ellagic Acid- improves mental functioning
    • Lycopene- protects the heart
  • Food ideas
    • Red pepper slices
    • Raspberries
    • Strawberries
    • Tomatoes
    • Watermelon
    • Kidney Beans
    • Red onion

White Foods and their Benefits

  • Benefits
    • High in potassium- a necessary electrolyte for heart function
    • High in fiber- promotes good digestion and regulate blood sugar
    • High in beta-glucans- helps to boost your immune system
  • Food ideas
    • Cauliflower
    • Garlic
    • Ginger
    • Turnips
    • Parsnips
    • Potatoes
    • Onions
    • Mushrooms

Blue Foods and their Benefits

  • Benefits
    • Polyphenols- brain boosting
    • Antioxidants- anti inflammatory
  • Food ideas
    • Blackberries
    • Blueberries
    • Concord Grapes
    • Dried Plums
    • Purple Figs
    • Purple Grapes
    • Plums
    • Raisins
    • Purple Asparagus
    • Purple Cabbage
    • Purple Carrots
    • Eggplant
    • Purple Belgian Endive
    • Purple Peppers
    • Purple Potatoes

Try taking one or two items from each list to make a festive and nourishing side dish or dessert for your next potluck!


By: Cassie Zehenny