While choosing a rainbow of colors of fruits and vegetables provides a wide variety of phytonutrients that the plants make to protect themselves (and which also benefit our overall health), many people forget that white foods fit into a rainbow of color too!
Onion, garlic, leeks and shallots are in the group of allium vegetables that have been shown to decrease risk of gastric cancer and help lower cholesterol due to containing flavonoid and polyphenol antioxidants.
Our Tip: Liberally add these flavorful veggies to a variety of recipes like stir-fries, soups and stews, roasted vegetables, and sauces.
Cauliflower is a descendant of the wild cabbage, Brassica oleracea, and part of the cruciferous family of vegetables (which includes Brussels sprouts, broccoli, and cabbage), named for their unique cross-shaped leaves. (See more on cauliflower here.)
Cruciferous veggies contain antioxidants such as glucosinolates, polyphenols, and flavonoids that help to decrease inflammation associated with chronic disease such as diabetes and heart disease. A 2022 meta-analysis review of 57 articles showed that cruciferous vegetables such as cauliflower are associated with a reduced risk of all-cause mortality, cancers, and depression.
Our Tip: Enjoy raw or slightly steamed cauliflower to get the most benefit from the health-promoting compounds and antioxidants, which are lost during boiling.
If you haven’t tried parsnips, give them a chance! A member of the carrot family, these root vegetables have a slightly sweet, nutty flavor. A 2021 review of 46 published articles showed that parsnips contain anti-inflammatory, antispasmodic, vasodilator, antifungal, antimicrobial and antidepressant properties.
Our Tip: Look for small- and medium-width roots for the best flavor and texture. Larger roots tend to have a woody texture and are more fibrous. Parsnips taste sweeter when cooked, and can be added to soups and stews, roasted, or baked.
By Lisa Andrews, MEd, RD, LD
Copyright foodandhealth.com, reprinted with permission.