Eat Your Colors!

What Colorful Fruits & Vegetables Do for You

Eating a rainbow of foods is great way to ensure you’re getting a variety of vitamins and minerals — different antioxidants create the different colors in fruits and veggies. Here’s what adding a little color to your plate can do for you:

  • Yellow/Orange: Sweet potatoes, carrots, pumpkin, mango, corn, and cantaloupe all contain a variety of carotenoids, an antioxidant that reduces your risk of developing cancer. Also high in vitamin A, orange and yellow foods make great post-workout snacks since cartenoids help repair micro tears in well worked muscles.
  • Green: Vegetables such as kale, spinach, and broccoli are high in lutein, which keeps your vision sharp and clear.
  • Blue/Purple: Blueberries and blackberries are chock full of anthocyanins, which along with creating the dark hues of these berries also helps maintain flexible bloods vessels and may suppress tumor growth.
  • Red: Tomatoes, watermelon, and pink grapefruit are loaded with lycopene, shown to possibly protect against cancer and heart disease. The lycopene in tomatoes can improve the skin’s ability to protect itself against damaging UV rays.
  • White: Don’t discount the absence of color to mean foods like cauliflower have nothing to offer nutritionally. Like its cruciferous cousin broccoli, cauliflower has cancer-fighting properties. Potatoes are a good source of vitamin C and potassium — just make sure to eat the brown skin for its fiber content. There’s also some evidence that the sulfur compounds in garlic and onions may ward off stomach and colon cancers. Other white foods, like poached chicken, seafood, reduced-fat cheeses, eggs, and tofu, provide all-important protein.

Colorful Fruits & Vegetables

 

Red

  • Red Apples
  • Strawberries
  • Pink/Red Grapefruit
  • Blood Oranges
  • Cherries
  • Cranberries
  • Red Grapes
  • Red Pears
  • Pomegranates
  • Raspberries
  • Watermelon

——————-

  • Red Peppers
  • Red Potatoes
  • Red Onions
  • Beets
  • Radishes
  • Radicchio
  • Rhubarb
  • Tomatoes

Orange/Yellow

    • Oranges
    • Peaches
    • Pineapples
    • Yellow Apples
    • Apricots 
    • Cantaloupe
    • Yellow Figs
    • Grapefruit
    • Lemons
    • Mangoes
    • Nectarines
    • Papayas
    • Yellow Pears
    • Tangerines

——————–

    • Carrots
    • Sweet Potatoes
    • Sweet Corn
    • Yellow Beets
    • Butternut Squash
    • Yellow Peppers
    • Yellow Potatoes
    • Pumpkin
    • Rutabagas
    • Yellow Summer Squash
    • Yellow Tomatoes
    • Yellow Winter Squash

 

Green

  • Kiwi
  • Honeydew
  • Green Grapes
  • Avocado
  • Green Apples
  • Limes

————————-

    • Artichokes
    • Arugula
    • Asparagus
    • Broccoli
    • Brussels Sprouts
    • Chinese Cabbage
    • Green Beans
    • Green Cabbage
    • Celery
    • Chayote Squash
    • Endive
    • Leafy Greens
    • Leeks
    • Green Onions
    • Okra
    • Peas
    • Green Peppers
    • Spinach
    • Watercress
    • Zucchini

 

Blue/Purple

  • Blackberries
  • Blueberries
  • Black Currants
  • Concord Grapes
  • Plums
  • Elderberries
  • 100% Grape Juice
  • Purple Figs
  • Purple Grapes
  • Raisins

——————-

  • Black Olives
  • Purple Asparagus
  • Purple Cabbage
  • Eggplant
  • Purple Endive
  • Purple Flesh Potatoes

White/Brown

  • Bananas
  • Dates
  • White Nectarines
  • White Peaches
  • Brown Pears

———————-

  • Cauliflower
  • Garlic
  • Ginger
  • Jerusalem Artichokes
  • Mushrooms
  • Onions
  • Parsnips
  • White Flesh Potatoes
  • Shallots
  • Turnips
  • White Corn