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Colorful assortment of fresh fruits and vegetables displayed

Choose Fruits & Vegetables for a Rainbow of Benefits

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Choose Fruits & Vegetables for a Rainbow of Benefits

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October 16, 2024 General /Family

Sure, you know eating fruits and veggies is good for your health.

But did you know you can see the health benefits just by looking at your produce? It’s true! Fruits and vegetables have different amounts of vitamins, minerals, and types of antioxidants depending on their color. And with so many colorful options to try, you can eat a rainbow of different benefits every day!

In addition to their fabulous flavor, here are more ways you’ll benefit from fruits and veggies based on their color:

Red

Keeps the heart and lungs healthy.
Helps protect against cell damage.
Decreases risk of stroke and cancer.
Good for memory.

Fruits

Blood Oranges
Cherries
Cranberries
Red Grapes
Pink/Red Grapefruit
Red Apples
Red Pears
Pomegranates
Raspberries
Strawberries
Watermelon

Vegetables

Beets
Red Peppers
Radishes
Radicchio
Red Onions
Red Potatoes
Rhubarb
Tomatoes

Pile of fresh strawberries with green leaves

Red apples piled together at a market

Three ripe tomatoes with green stems

Orange

Decreases inflammation.
Helps maintain healthy skin and bones.
Helps with tissue repair.
Fights cancer and heart disease.
Good for vision.

Orange slices clustered in a vibrant, close-up view

Sliced butternut squash with knife on wooden table

Pile of fresh baby carrots on white background

Fruits

Apricot
Cantaloupe
Clementine
Mandarin Orange
Mangos
Nectarines
Orange
Papaya
Peach
Pumpkin

Vegetables

Acorn Squash
Butternut Squash
Carrots
Orange Peppers
Orange Tomatoes
Sweet Potatoes

Yellow

Lowers blood pressure.
Good for the eyes, heart, and skin.
Improves digestion and the immune system.

Fruits

Banana
Lemon
Pineapple
Yellow Apples

Vegetables

Yellow Bell Pepper
Yellow Carrots
Yellow Corn
Yellow Potatoes
Yellow Squash
Yellow Tomatoes
Yellow Wax Beans

Dried banana chips in a close-up view

Fresh corn cobs resting on rustic wooden surface

Green

Strengthens the immune system.
Rich in folate, which helps protect against birth defects during pregnancy.
Prevents blood clots.
Keeps bones, nails, and teeth strong.
Good for digestion.

Fresh spinach leaves piled together

Fresh broccoli florets piled together

Green grapes clustered on a white background

Fruits

Avocados
Green Apples
Green Grapes
Honeydew
Kiwifruit
Limes

Vegetables

Artichokes
Arugula
Asparagus
Broccoli
Brussels Sprouts
Green Beans
Green Cabbage
Celery
Cucumbers
Leafy Greens

Leeks
Lettuce
Green Onions
Green Peppers
Peas
Snow Peas
Spinach
Sugar Snap Peas
Watercress
Zucchini

Blue & Purple

Improves brain function and memory.
Lowers blood pressure.
Reduces risk of stroke, cancer, and heart disease.
May reduce free radical damage to body’s cells.

Fruits

Blackberries
Blueberries
Black Currants
Concord Grapes
Dried Plums
Elderberries
Grape Juice (100%)
Purple Figs
Purple Grapes
Plums
Raisins

Vegetables

Black Olives
Eggplant
Potatoes (purple fleshed)
Purple Asparagus
Purple Belgian Endive
Purple Cabbage
Purple Carrots
Purple Peppers

Fresh blueberries scattered on white background

Frozen grapes in a white bowl on cloth

Striped eggplants resting on white surface

Brown & White

Lowers cholesterol and blood pressure.
May reduce the risk of cancer.
Supports a healthy immune system.
Helps the circulatory system move blood and oxygen throughout the body.

Fruits

Coconut
Pears
White Peaches

Vegetables

Brown Onion
Cauliflower
Garlic
Ginger
Mushrooms

Parsnip
Portobello
Potato
Taro
White Corn

Cauliflower with fresh green leaves on white background

REFERENCES:

Adapted from:

https://www.maricopa.gov/DocumentCenter/View/94037/Maricopa-WIC-Cookbook—English?bidId=
https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color

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Side-Lying Hold

For the right breast, lie on your right side with your baby facing you.
Pull your baby close. Your baby’s mouth should be level with your nipple.
In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
Keep loose clothing and bedding away from your baby.
Reverse for the left breast.

This hold is useful when:

You had a C-section
You want to rest while baby feeds
You are breastfeeding in the middle of the night
You and your baby are comfortable in this position

Cross-Cradle Hold

For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
Reverse for the left breast.

This hold is useful when:

Your baby is premature
Your baby has a weak suck
Your baby needs help to stay latched
Your baby needs extra head support
You and your baby are comfortable in this position

Clutch or “Football” Hold

For the right breast, hold your baby level, facing up, at your right side.
Put your baby’s head near your right nipple and support their back and legs under your right arm.
Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
To protect your back, avoid leaning down to your baby. Bring baby to you instead.
Reverse for the left breast.

This hold is useful when:

You had a C-section
You have large breasts
You have flat or inverted nipples
You have a strong milk let-down
You are breastfeeding twins
Your baby likes to feed in an upright position
Your baby has reflux
You and your baby are comfortable in this position

Cradle Hold

For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
Reverse for the left breast.

This hold is useful when:

Your baby needs help latching on
You and your baby are comfortable in this position

Laid-Back Hold

Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

Your baby is placed on your chest right after birth
You have a strong milk let-down
You have large breasts
You and your baby are comfortable in this position