When it comes to your diet, what one improvement could you make that is talked about frequently? Eat more fruits and vegetables! This mantra is now engrained in nutrition education because of the health benefits from consuming fruits and vegetables. Look for intense colors or the colors of the rainbow…right? Then you know that the fruit or vegetable is jam packed with nutrition. The bright green flesh of a kiwi or the orange-red pigment of a blood orange comes from the naturally occurring phytochemicals also called phytonutrients that are found in these items. Remember phytochemicals? Phyto means plant so these are naturally occurring chemicals or nutrients found in fruits and vegetables that have a beneficial effect on your body beyond basic nutrition. Research continues to link the potential for prevention of numerous health issues to eating more fruits and vegetables as part of your daily diet.

What about white vegetables and white foods? Since they’re bland in color, does this mean they’re not good for you? Oh contraire! Let’s talk about four healthy white foods that just might surprise you.

1. Mushrooms: sunbathing and ending up with beneficial vitamin D. Scientists from the Agricultural Research Service (part of the USDA) have been working with a California mushroom grower to expose ordinary mushrooms to UV-B light as they grow. These sun bathing mushrooms provide 100% of the recommended amount of vitamin D in a three ounce serving. Vitamin D is a hard vitamin to obtain enough of without a supplement.  UV-B rays are the same rays that our bodies use to make vitamin D naturally from sunlight. They will be marketed under the name Sun Bella.

Current researchers from Tufts University found in rat studies that eating white button mushrooms (most of what we eat in the US) enhanced natural killer cell activity, a part of the immune system that fights against tumors and viruses. Now the research needs to be replicated in humans.

1. Leeks: look like scallions on steroids. The leek is a member of the onion family. Leeks contain an antioxidant called quercetin that is thought to help fight cancer. Don’t forget about onions, scallions, garlic and chives. All contain those smelly compounds being studied for their role to slow or stop tumor growth.
2. White Beans: the trendy bean is a good source of protein and fiber plus antioxidants along with iron, copper, potassium and phosphorous. Beans are more popular than ever right now because they’re a good value and you can do a lot with them. White bean soup is easy to make or even a hearty bowl of white beans with your favorite bread. I use white beans in broccoli soup to thicken it and add protein.
3. Potatoes: white potatoes were kicked to the curb during the low carb craze.  But potatoes have a number of redeeming qualities including vitamin C and if you eat the skin both fiber and chlorogenic acid. A phytochemical that may be beneficial against cancer causing agents known as carcinogens which are found in cured meats, chlorogenic acid is mainly in the potato skin.