Most can be bought at the Saipan Sabalu Farmers Market and at the local grocery stores; and some can be picked for free from the backyard, the jungle, or the road side.
All fruits and vegetables contain fiber, vitamins, minerals, and other antioxidants and phytochemicals that promote regular bodily functions and that provide protection against certain diseases. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients. If you focus on getting different colors into your diet rather than different types of produce, it will be easier to get the variety that you need.
Red fruits and vegetables are colored by natural plant pigments called “lycopene.” Lycopene in tomatoes and watermelon, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes. Some local examples of the red group include tomato and watermelon.
Orange/yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes.
Citrus fruits like oranges are not a good source of vitamin A, but they are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.
Some local examples of the orange/yellow group include cantaloupe, cassava roots(Tapioca), jack fruit, lemons, mangoes, oranges, papayas, passion fruit, pineapple, pumpkin, star apples, sweet corn, sweet potatoes, and tangerines.
Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.”
Some members of the green groupcontain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.
Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects. Some local examples of the green group include avocados, green beans, chinese broccoli, green cabbage, cucumbers, honeydew melon, lettuce, limes, green onions, green pepper, kangkong, okra, and wing beans.
Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease.
Local examples of the blue/purple group include eggplants, sweet potatoes, and dragon fruit.
White fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some examples of the white group include bananas, taro, soursop and ates.
For more information on Fruits and Vegetable Benefits, visit www.fruitsandveggiesmatter.gov
