Paint Your Plate : Green
At-A-Glance
- Foods
- Avocados, collard greens, cucumbers, some varieties of figs, green apples, green beans, green bell peppers, green peas, honeydew melons, kiwis, mustard greens, romaine lettuce, spinach, turnip greens, yellow bell peppers, yellow corn, zucchini (yellow and green).
- Antioxidants
- Lutein, zeaxanthin, carotenoids
- Health Benefits
- Helps prevent cataracts and age-related macular degeneration; improves communication between cells, helping them fight the spread of cancer; protects against clogging of the carotid arteries in the neck, an indication of atherosclerosis, the disease that leads to most heart attacks.
In-Depth
These can help to lower the risk of some cancers as well as improve your vision and keep your bones and teeth strong. They contain varying amounts of potent phytochemicals, such as lutein and indoles, and you can get green color pigments from foods like avocados, green apples, green grapes, kiwifruit, asparagus, broccoli, green beans, green cabbage, celery, cucumbers, peas and spinach.
The foods in this group contain the carotenoids lutein and zeaxanthin, which are believed to reduce the risk of age-related eye diseases such as cataracts and macular degeneration. Lutein may also reduce atherosclerosis. You need to eat foods such as avocado, collard greens, mustard greens, spinach, yellow corn and honeydew melon.
Recipes
- Crispy Peppered Bacon and Avocado Sandwiches with Herbed Mayo
- Florida Blue Crab Salad with Avocado
- Herbed Rice Pilaf
- Ginger Stir-fried Cabbage
- Cucumber Salsa
- Cucumber, Tomato, and Radish Salad with Citrus Dressing
- Cucumber, Mango, and Wild Shrimp Salad
- Florida Zucchini and Parmesean Skillet Cake
- Orzo with Feta, Green Beans, and Tomatoes
- Curried Chicken, Green Bean, and Almond Salad
- Florida Mushrooms Stuffed with Feta and Spinach
- Marinated Radish and Cucumber Salad
- Healthy Homemade Caesar Salad
- Middle Eastern Style Vegetarian Stuffed Cabbage with Cucumber Yogurt Sauce
- Florida Sweet Bell Pepper Soup
- Florida Three Pepper Salad
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