Eating a Rainbow of Fruits and Vegetables

fruits and veggies

If the color of what you wear tells something about your personality, the color of fruit and vegetables you eat tells something about your health. Regularly wearing a white dress means purity.

Regularly eating white fruit and vegetables is a sign that you have a strong immune system. Eating fruits and vegetables of different colors everyday actually gives you all-around health benefits. So what health components does each color contain?


Red foods contain lycopene, a phytochemical and carotenoid pigment that helps protect against cardiovascular disease and cancer. Fruits and vegetables that belong in this group alsocontrol blood pressure lower the risk of complications due to diabetes, and slow effects of aging.

Red bell peppers, guava, and strawberries are also rich in vitamin C. You should eat the following: tomatoes, tomato products (such as spaghetti sauce, cooked salsa, tomato juice, and low-sodium ketchup), watermelon, cherries, beets, red apples, or red onion.


White fruits and vegetables contain the compound allicin, usually found in onion and garlic, that helps in fighting infection. They also contain flavonoids, antioxidants that protect you from cardiovascular disease and cancer.

Specifically, foods in this group help reduce the risk of prostate, breast, and colon cancers. They also help balance hormone levels. Here are other foods that belong in this group: cauliflower, mushrooms, endive, chives,asparagus, celery, leeks, or artichokes.


Blue and purple fruits and vegetables contain the powerful antioxidant anthocyanins, which helps in reducing the risk of stroke and cardiovascular disease.

These antioxidants also help in reducing risk of complications from diabetes, certain cancers, and memory loss related to aging. You should eat the following: dark raisins, purple grapes, blueberries, plums, dried plums, or purple cabbage.


Yellow and orange fruits and vegetables are a rich source of the antioxidant beta carotene, which protects you from heart disease and cancer. Beta carotene also contributes to a very healthy immune system, healthy teeth and bones, healthy and radiant skin, and good eyesight.

Citrus and some tropical fruits belonging in this group are rich in vitamin C. Oranges, papaya, grapefruit, pears, nectarines, sweet potatoes, mangoes, carrots, cantaloupe, butternut squash, and apricots all belong to this group.


Green fruits and vegetables contain indoles, isothiocyanates, and sulfurorphane, which help in reducing risk of cancer. They also contain carotenoids and lutein, which help in fighting vision problems related to aging.

Green leafy vegetables are also a rich source of folate, iron, calcium, and vitamins A, C, and K. Broccoli, Swiss chard, green cabbage, spinach, bok choy, kiwi, collard greens, lettuce and green peas belong to this group.

Eating the color wheel of fruits and vegetables is just another way of saying that you need to add color variety in what you eat in order for you to get a wide range of vitamins, minerals, and nutrients. By eating different colored foods, you are guaranteed a diverse amount of essential vitamins and minerals.



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