I will finish up my series on eating the colors of the rainbow with the easy to forget white foods. White fruits and vegetables contain fiber, vitamins, and phytochemicals that promote heart health; help maintain healthful cholesterol levels and slow cholesterol absorption, and lower the risk of certain cancers such as breast and lung.
Members of the white group include garlic, onions, shallots, mushrooms, cauliflower, white asparagus, plantains, parsnips, tan pears, potatoes, white corn, white eggplant, kohlrabi, white peaches, fennel, tan figs, celery root, white tea and water chestnuts.
Onions contain the flavonoid quercetin which has anti-inflammatory, antiviral, and anticancer properties. Quercetin is used to treat allergies and asthma.
Garlic also has anticancer benefits. It inhibits the formation of nitrosamines, which are compounds formed during digestion that are cancer-causing. Garlic also has antimicrobial activity against not only bacteria and viruses but also fungi and parasites. Garlic has cholesterol-lowering activity and can even lower blood pressure and prevent blood clots.
White tea is different from its counterparts since black tea is fully fermented and green tea is partly fermented while white tea is not fermented at all. This means it contains even more cancer fighting antioxidants than green tea. So don’t forget about the healthy white choices when eating a variety of colors in your diet!