On Nutrition: Red, white and blue foods

I tend to get a bit overenthusiastic about decorating for holidays. And the proof of that addiction is found in a big closet downstairs in our house.

This year's special Fourth of July celebration has drawn out red, white and blue wherever I can place it. Pillows on the couch. Flowers on the porch (red, white and blue-ish purple, close enough). And of course the candy jar in the the kitchen (for grandkids, right?) is stocked with red, white and blue M&M's.

My husband rolls his eyes at all this fuss. But I was pleased when he replaced the wind-battered American flag at our ranch with a brand new one for this special holiday. He even got a smaller one to proudly display on our RV when we travel to a small town in Colorado to celebrate our nation's 250th birthday.

Our American flag is a symbol of freedom. And each of its colors conveys a special meaning, according to Allegiance, a company in South Carolina that makes 100% American-made flags.

Red symbolizes boldness and power. White represents purity and innocence. Blue imparts a soothing backdrop of justice and perseverance.

And we must not forget red, white and blue foods this holiday. Turns out they are festive as well as fabulous for the body. That's good because - at my age - the 250 years since our country's founding no longer seem to be that far back.

RED: This bright color we see in tomatoes, strawberries, beets, red peppers, red onions and watermelon comes from a natural plant pigment called lycopene. This substance is described by Harvard Medical School as "a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease."

WHITE: Surprise! White or cream-colored foods like mushrooms, bananas, onions, potatoes and cauliflower provide dietary fiber and resistant starch, which helps us feel full after eating and also helps with blood sugar and weight control. Anthoxanthin, which gives these foods their white hues, is a powerful phytochemical found to benefit cholesterol levels and ultimately protect our strong American hearts.

Another white food, garlic, contains allicin, a powerful antioxidant shown to help fight off germs and infections. Allicin may also help protect against cancer and keep blood sugar under control.

BLUE (and purple): Think blueberries, blackberries, cranberries, figs, purple grapes, plums (and prunes) and purple cabbage. These yummies portray the color and benefits of anthocyanins-powerful substances that may help delay the aging cycle in our cells. They also boost our body's defense again infections including those of the urinary tract. These blue pigments may also help our brains remember how fortunate we are to live in the United States of America.

Here's to the red, white and blue. God bless America.

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