Eat a rainbow of fruits and vegetables for your health!

Eating colorful fruits and vegetables is part of healthy living. Deeply hued vegetables provide a wide range of vitamins, minerals, fiber, folate, potassium, and phytochemicals, all of which the body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.

Phytochemicals are natural plant chemicals that seem to have disease-fighting properties such as flavonoids, phytoestrogens, and tocopherols. Phytochemicals are currently being studied for their antioxidant and anti-aging benefits.

Antioxidants are plant substances that protect the body by neutralizing free radicals or unstable oxygen molecules, which can damage cells and lead to poor health.
Anthocyanins is a pigment group found in a large number of fruits, vegetables and flowers. These are the pigments which give plants their brilliant colors ranging from pink through scarlet, purple and blue. Some health benefits of anthocyanins have been suggested, for example in treatment of cardiovascular diseases and in ophthalmology. The antioxidant potentials of anthocyanins are high.
Vitamins and minerals are natural substances contained in a wide variety of foods that have long been recognized as essential to maintaining healthy body systems. Scientists have defined specific daily amounts of vitamins and minerals that are necessary for good health.

Carbohydrates, Proteins, and Fats are compounds found in foods that the body uses to generate energy or build cells.

Blue/Purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics.

Red fruits and vegetables contain specific health-promoting phytochemicals. The red phytonutrients best known for their health-promoting properties are lycopene (highly concentrated in tomato sauces) and the anthocyanins (found mostly in red-blue fruits).

Blue/Purple fruits and vegetables may lower the risk of some cancers, are good for urinary tract health, memory function, and healthy aging.

Red fruits and vegetables promote heart health, memory function, urinary tract health, and lower the risk of some cancers.

Blue/Purple/Red fruits and vegetables include: Blackberries, Blueberries, Red apples, Strawberries, Raspberries, Red cabbage, Cranberries, Pomegranates, Cherries, Red grapes, Pink/red grapefruit, Red pears, Acai (ah-sigh-ee an Amazonian fruit), Watermelon, Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Red oak lettuce, Rhubarb, Tomatoes, Black currants, Dried plums, Elderberries, Purple figs, Purple grapes, Plums, Raisins, and Eggplant.

Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant and health-promoting benefits.

Green fruits and vegetables may lower the risk of some cancers, are good for vision health, strong bones and teeth.

Green fruits and vegetables include: Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears, Artichokes, Arugula, Asparagus, Broccoflower, Broccoli, Broccoli rabe, Brussels sprouts, Green beans, Celery, Cucumber, Endive, Leafy greens, Leeks, Lettuce, Green onion, Okra, Peas, Green pepper, Sno peas, Sugar snap peas, Spinach, Watercress, Zucchini (Spinach, Chard and other cooking greens offer calcium, for strong bones and teeth.)


White/Tan/Brown fruits and vegetables contain varying amounts of phytochemicals such as allicin found in the onion family and glucosinolates in cruciferous vegetables such as cauliflower, (other cruciferous vegetables include broccoli, kale, Brussels sprouts, and cabbage).
Members of the allium family (garlic, onions, leeks, and chives) are rich in flavonoids which stimulate the liver’s production of an anti-oxidant called glutathione. Glutathione helps eliminate toxins and carcinogens.

White/Tan/Brown fruits and vegetables may benefit heart health, maintain cholesterol levels that are already healthy, and lower the risk of some cancers. White/Tan/Brown fruits and vegetables include: Bananas, Brown pears, Dates, White nectarines, White peaches, Cauliflower, Garlic (rich in selenium, which contains anti-oxidant, anti-inflammatory, cardiovascular, and anti-microbial benefits), Jicama, Mushrooms, Onions, Scallions, Parsnips, Potatoes, Shallots, Turnips, White corn, Leeks, Chives, and Ginger (which is one of the most potent anti-inflammatory foods known ).

Yellow/orange fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting anti-aging potential.

Yellow/orange fruits and vegetables may benefit heart health, vision, a healthy immune system, and lower the risk of some cancers.

Yellow/orange fruits and vegetables include: Yellow apples, Apricots, Cantaloupe, Yellow figs, Grapefruits, Golden kiwifruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow pears, Persimmons, Pineapples, Tangerines, Butternut squash, Carrots, Yellow peppers, Orange peppers, Yellow potatoes, Pumpkin, Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, Yellow winter squash.