Orange colored vegetables and fruits often contain high amounts of a phytonutrient called beta-carotene. Beta-carotene is what gives orange fruits and vegetables their vibrant orange color.
Examples of orange foods include mango, cantaloupe, orange bell peppers, pumpkins, sweet potatoes, oranges, carrots, persimmons and apricots.
- Orange foods are a rich source of antioxidants that can help with repair and recovery.
- Papayas are rich in antioxidants, carotenoids, vitamin C and enzymes that help us break down foods better.
- Orange colored foods may even help in the context of fertility since we know those with higher antioxidant intake, vitamin C, E and beta-carotene is positively associated with fertility (2).
- Carrots contain alpha and beta-carotene and including some regularly may lower risk of breast and prostrate cancers (1, 3).
Plant Compounds in Orange Foods: Beta-carotene, Alpha-carotene, Carotenoids, Curcuminoids, Bioflavonoids, beta-cryptoxanthin
Try it Out: The Orange Smoothie
Try blending your favorite orange foods- I personally like to mix pineapple, mango and carrots!
Did you know you can also throw in a few frozen butternut squash cubes or even frozen cauliflower (yes cauliflower) and you can’t even really tell? I know it sounds crazy – but it can be a great way to add in more color and variety. Blending them in also decreases the chance you’ll have symptoms too.
Start small though- to keep the main flavor profile – don’t add a lot.
If you make this smoothie and you are on instagram- tag us in your photo! @crohns_and_colitis_dietitian
1. Chen H, Shao F, Zhang F, Miao Q. Association between dietary carrot intake and breast
cancer: A meta-analysis. Medicine (Baltimore). 2018 Sep; 97(37):e12164. doi: 10.1097
2. Ruder, E. H., Hartman, T. J., Reindollar, R. H., & Goldman, M. B. (2014, March). Female dietary antioxidant intake and time to pregnancy among couples treated for unexplained infertility. Fertility and sterility. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943921/
3. Xu X, Cheng Y, Li S, Zhu Y, Xu X, Zheng X, (et al). Dietary carrot consumption and the risk
of prostate cancer. Eur J Nutr. 2014 Dec; 53(8):1615-23. doi: 10.1007/s00394-014-0667-2.
Epub 2014 Feb 12.