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Let’s Hear the Applause for Red, White and Blue Foods

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celebrate with red, white and blue foods JR Erspamer/PhotoSpin

Celebrate your independence with red, white and blue super foods that pack a healthy one-two punch.

Most naturally-colored blue and red foods and some white foods have cancer-fighting properties, according to the American Institute of Cancer Research. Others also benefit the heart, help prevent diabetes and lower blood pressure.

Red and blue foods in particular are rich in phytochemicals, sometimes called antioxidants or flavonoids among many other names, found in plant-based foods that may affect human health.

Many studies have looked at the relationship between cancer risk and eating fruits and vegetables, legumes and whole grains. Most of the evidence indicates that eating a diet high in these foods seems to lower the risk of some cancers and other illnesses, the American Cancer Society points out.

Here are 38 superfoods to try.

Red Foods

Many naturally red foods contain carotenoids, a group of phytochemicals that includes beta-carotene and lycopene. Some preliminary evidence suggests lycopene may help prevent cancer of the prostate, breast, ovaries, pancreas and lung (in nonsmokers).

Other research shows that women with higher levels of lycopene in their blood have a lower risk of getting heart disease, reports the U.S. National Institutes of Health (NIH).


• Carrots
• Tomatoes
• Red apples
• Sweet beets
• Watermelon
• Acorn squash
• Red peppers
• Radish
• Strawberries
• Raspberries
• Pink Grapefruit
• Apricots
• Grapes
• Pink guava
• Pomegranate
• Cranberries
• Cherries

White Foods

Legumes are often a forgotten treasure when it comes to eating healthy. Dry beans and nuts are an excellent source of folate, a good source of protein, and are fiber-rich. Research suggests that legumes may help reduce the risk of developing pancreatic and prostate cancer.

• Peanuts
• Almonds
• Macadamia nuts
• Pinto beans
• White beans
• Lima beans
• Chickpeas
• Whole grains
• Oatmeal
• Tofu
• Cottage cheese
• Yogurt
• Egg whites
• Shiitake mushrooms
• Grapes

Blue Foods

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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