Winter produce offers health benefits without the color

ATLANTA (CNN) Health experts recommend that adults eat about two cups of fruits and up to three cups of vegetables each day.

Often we're encouraged to reach for ones that are rich and deep in color. But despite the lack of flashy colors, winter produce still offers health benefits and variety for your diet.

"They offer vitamins and nutrients but they also have some compounds in them that help to fight cancer, fight heart disease as well as keep your blood pressure in check, as well as cholesterol levels," registered dietitian Marisa Moore said.

Though potatoes often get a bad rap, it's what we put on them, not the vegetable itself, that's an issue.

"White potatoes are virtually fat free and they are also a good source of Vitamin C and a great source of potassium which helps to lower blood pressure levels," Moore said.

Moore says garlic contains a compound shown to reduce the risk for prostate and stomach cancers. Onions have nutrients that help with digestion.

And when it comes to winter white fruits, at the top of the list are the pale fresh fruits such as apples and pears.

"There are some studies to show that eating an apple or a pear a day can help lower the risk of stroke," Moore said.

We can get most produce year round, but when we buy what's in season, it's usually cheaper and tastes better.

We often hear the more colorful your produce the healthier. But dietitians say winter whites, fruits and vegetables are are pale in color, are still packed with healthy nutrients as well. These include veggies such as white potatoes, cauliflower, turnips, onions, garlic and even parsnips, which resemble white carrots.

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