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Quick Guide To Colorful Eating That Will Help To Improve Colon And Overall Health

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Quick Guide To Colorful Eating That Will Help To Improve Colon And Overall Health

Did you know that you can reduce your risk of colon cancer by eating a colorful plate of fruit and veggies? According to researchers who analyzed the dietary habits of more than 70,000 people, those who ate a vegetarian diet had a 22 percent lower risk of colorectal cancer than those who were not vegetarians.

Below is the quick guide on how you can add the colors of the rainbow to your diet.

1. Incorporate a little red.
Red foods, such as tomatoes, crimson beets, and cranberries, are excellent sources of vitamin C and folate (vitamin B9). They contain flavonoids and lycopene (the reason behind their red color). Both antioxidants promote heart health, good memory and reduce inflammation, as well as the risk of colorectal, lung, prostate and breast cancer.

2. Add some orange and some yellow.
Eating antioxidant alpha-carotene foods such as carrots, cantaloupe, mangoes, and spaghetti squash can help promote eye health, improve your skin and also help your immune system function better. A study found that people with higher blood levels of alpha-carotene suffered fewer deaths from stomach, colorectal, and pancreatic cancers.

3. Go green.
Green leafy vegetables are excellent sources of vitamins A, K, and calcium. The darker the green pigment, the more antioxidant beta-carotene it contains — and the more an immune system boost and a proven anti-cancer agent your body gets. By eating things like spinach and broccoli, you improve your bone health and regulate blood clotting. A recent study found that eating just over one additional portion of leafy greens a day reduced the risk of type 2 diabetes by 14 percent. A higher intake of plant-based foods also means a more alkaline diet, which is linked to a lower risk of diabetes.

4. Pick blue and purple food.
Foods such as blueberries, purple grapes, and eggplants help memory, heart health and can also reduce your risk of macular degeneration (the leading cause of vision loss). The blue or purple color comes from anthocyanins, which are powerful antioxidants that can help prevent certain cancers, such as colorectal and esophageal cancer.

5. Don't forget the foods of white and tan.
Although they are not technically "colorful, "you should not skimp on white and tan foods when composing a plate to prevent cancer and promote overall health. White foods, such as yogurt and cheese, contain vitamin D, calcium and phosphorus that promote bone health. Some yogurts also contain probios that benefit your digestive and immune systems. Even the National Institute of Health recognizes the anti-cancer properties of garlic, a member of the vegetable allium family, and suggests that it be included in your diet.