r than focusing only on specific fruits or veggies, aim to increase the variety, says Dr. Yeh. Aim to eat at least five servings of fruits and vegetables a day. And get a motley mix of reds, oranges, greens, and purples.
To help, here are four ways to make sure you have a produce rainbow in your day:
1. Sprinkle berries on your favorite meals and snacks
They taste great on everything from oatmeal and Greek yogurt to salads and salmon.
And in case you're wondering, frozen are as healthy as fresh. “Because they are picked and preserved at peak ripeness, frozen berries may be higher in flavonoids and vitamin C than fresh berries,” says Ilana Muhlstein, a Los Angeles–based nutritionist.
2. Drink a smoothie
Smoothies are a simple, tasty way to eat flavonoid-rich fruits and veggies every day. Marla Feingold, a licensed diet nutritionist and certified nutrition specialist in Chicago, recommends adding a cup of kale or a cup of blackberries or blueberries to your morning smoothie.
3. Add different-colored bell peppers to your stir-fries or fajitas
A 2019 study researched a possible link between bioactive compounds, including flavonoids in sweet peppers, and Alzheimer’s disease. The study showed that different colors of peppers contain different types of flavonoids. That’s why Megan Meyer, Ph.D., suggests adding all kinds of colorful peppers — red, orange, yellow, and green — to your favorite dishes. Meyer is the senior director of science communications for the International Food Information Council in Washington, D.C.
4. Sneak cauliflower into meat dishes
Despite its lack of vibrancy, cauliflower is a good source of flavonoids. Plus it provides fiber and iron, Muhlstein says. She recommends making healthier burgers by mixing a pound of your favorite ground protein with a pound of riced cauliflower: “Now you’re eating burgers that are half veggie, but you can barely tell the difference.”
“A Review of Mushrooms as a Potential Source of Dietary Vitamin D”
External Website Link
USDA Agricultural Research Service.
External Website Link
“Vitamin K Fact Sheet for Health Professionals”
External Website Link
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