When it comes to fruits and vegetables, a more colorful plate benefits your health and waistline. In fact, our earlier infographic, “A Rainbow On My Plate” had detailed color component comparison. And let’s see what to eat in every color for maximum health benefits!

WHITE

White For Great Bones

Partner Leeks with Calcium-rich foods for better bones.

Leeks are great for fending off osteoporosis because they’re packed with inulin, a plant fiber that has been shown to increase calcium absorption by up to 33%. The key is to enjoy leeks with calcium-rich eats like legumes, dark leafy greens, and dairy.
How To Add White: Caramelize sliced leeks in olive oil or use 1% milk to make a chilled low-fat cream-of-leek soup.

Prevent Cavities

Onions help keep your teeth healthy

They contain sulfur, a powerful antibiotic, and quercetin, an anti-inflammatory agent. These compounds have been shown to kill various types of bacteria, like Streptococcus mutans, which can contribute to tooth decay.
How To Add White: Raw onions are more potent than cooked ones, so use them in salads or stir them into guacamole, salsa, and other dips.

Strengthen Your Heart

This Potato is rather Heart-healthy.

The humble tuber has gotten a bad rap, but it turns out that white potatoes can be part of a heart-healthy diet. The high amount of vitamin B6 in potatoes helps hold down levels of the amino acid homocysteine, which is preventive against heart disease. One medium baked potato contains more than 20% of your recommended daily dose of B6.
How To Add White: Mix chunks of boiled white potato with canned tuna, steamed green beans, and a vinaigrette dressing for a quick nicoise salad.

So, keep your heart, teeth and bones healthy and trouble-free with these white foods.