White foods

White fruits and vegetables contain anti-oxidants that can help prevent heart disease and stroke, vitamin C for skin, hair and joints, vitamin K and folate, and fiber to keep your digestive system healthy.  White foods can also help remove toxins from the body so your cells work properly and your body stays healthy.

Healthy white fruits & vegetables:

  1. Cauliflower:  Cauliflower supplies your body with vitamins C, K, folate and dietary fiber.  Research also shows that cauliflower can help decrease inflammation in the body. Serve raw cauliflower as a crunchy, healthy appetizer or snack.  You can also grill, roast, steam, or sauté cauliflower. (Food Guide: Cauliflower)
  2. White corn:  Corn provides the body with beneficial anti-oxidants to help prevent disease and plenty of fiber for healthy digestion. Steam, boil or grill corn on the cob, or cut the kernels from the cob and add to side dishes, soups, stews, salads and casseroles.
  3. Onions & Garlic: Both onions and garlic contain quercetin, which helps to keep your heart healthy and strong. Add chopped onion and minced garlic to side dishes for extra flavor and a healthy heart.
  4. Parsnips: Parsnips are a good source of folate and B vitamins, which help prevent birth defects and lower your risk of heart disease.  Parsnips can be used instead of carrots in recipes or try and 50/50 mix of each vegetable. Boil a 50/50 mixture of parsnips and white potatoes to make delicious mashed potatoes. .
  5. Mushrooms:  This yummy little fungi is high in potassium, selenium, vitamin D, and rich in flavor.   There is a wide variety of mushrooms available including button, cremini, Oyster and Portabella.  Serve sliced mushrooms in a green salad.  Try grilling portobello mushrooms and brush with Italian dressing just before serving. (Food Guide: Mushrooms)
  6. Potatoes:  Potassium packed potatoes helps lower blood pressure and keeps your heart strong. They also contain Vitamin C and fiber to keep your skin and digestive tract healthy.  Partially boil potatoes and finish them on the grill for a great addition to your summer BBQ. (Food Guide: Potatoes)
  7. White Peaches:  White peaches are a great source of vitamin C and fiber and help keep your skin and digestive tract healthy.  Peaches also contain potassium, fluoride, and iron for strong bones and healthy blood cells. Delicious and sweet, peaches make an excellent addition to summertime salads, or baked goods.  Peaches are also wonderful as a snack or side dish. (Food Guide: Peaches)
  8. Pears: Loaded with vitamins, minerals, and cancer preventing anti-oxidants, pears are a healthy and delicious food choice. Pears provide the body with vitamins A, C, B1, B2, and E, folate, potassium, iron, and fiber. Pears also have a low glycemic index, which means they can help regulate blood sugar levels. Slice pears and serve alone, or add to salads and smoothies. (Food Guide: Pears)