BROG stands for Blue/Purple, Red, Orange and Green. These are all the color groups for fruits and vegetables that give us the nutrition that we need!
Blueberries, blackberries, purple onions, purple cabbages, purple lettuces, plums, beets, and deep purple grapes. These contain a group of nutrients called anthocyanins, powerful antioxidants. Research suggests that eating blueberries prevents some of the effects of aging by improving cell communication in the nervous system. Research has also shown blueberries improve short-term memory, balance and coordination and thwart cancer tumors. Don’t let a day go by without purple!
Red is an extremely important color. The red color contains the magical chemicals ellagic acid and lycopene. Ellagic Acids: These are potent cancer fighters. They are found in deep red foods such as the red raspberries, strawberries, cranberries, blackberries, pomegranates and walnuts (not red but has the same properties). Lycopene: A powerful antioxidant, which fights prostate and breast cancer. This pigment gives tomatoes, red grapefruit and watermelon their red color. Men who regularly eat tomatoes cooked in olive oil can reduce their risk of prostate cancer by 30%.
The color orange is our third color to add into our diet. Orange is found in an orange (duh), also sweet potatoes, apricots, carrots, peaches, cantaloupes, and other wonderful sexy fruits and veggies. Add sunshine to your day with orange. Orange pop does not count! Stay away from orange juice unless it is freshly squeezed and served with a good protein source. OJ gives you a quick shot of calories and glucose.
The Green plants contain lutein, zeaxanthin and indoles. These are powerful antioxidants that protect against breast cancer, prostate cancer, macular degeneration, lung cancer and heart disease. These are found in all of the green leafies (kale, arugula etc.) and broccoli, cauliflower, cabbage, Brussels sprouts, spinach, zucchini (or yellow squash), collard greens and we’ll include all the bell peppers here too although they can come in a variety of colors. Broccoli is considered to be the one of the best plant foods when rating essential nutrients. It is also a rich fiber source. The sulfur smell associated with cooked broccoli is an enzyme, which can literally cart away carcinogens. (And anyone who smells it.) Be careful not to overcook your veggies, which can reduce the antioxidants.