Different colored fruits and vegetables provide you with the vitamins and minerals that you need to stay healthy. Eating a variety of colors helps you to get more of the nutrients, essential vitamins, minerals and fiber that keeps you healthy and may reduce your risk for chronic diseases, such as cancer and cardiovascular disease.
COLOR |
HELPS MAINTAIN
|
EXAMPLES
|
|
Green
|
- Lower risk of some cancers
- Vision health
- Strong bones and teeth
|
Spinach, Lettuce, Green peas, Green beans, Broccoli, Cabbage, Bok Choy, Artichokes, Zucchini, Cucumbers, Asparagus, Kale, Cauliflower, Watercress, Kiwi, Honeydew melon, Green grapes, Green apples, Limes, Avocadoes
|
|
Yellow/
Orange
|
- Heart health
- Vision health
- Healthy immune system
- Lower risk of some cancers
|
Carrots, Sweet potatoes, Yellow pepper, Pumpkin, Cantaloupe, Mangoes, Peaches, Oranges, Grapefruit, Lemons, Tangerines, Papaya, Pineapple, Bananas
|
|
Red
|
- Heart health
- Memory function
- Urinary tract health
- Lower risk of some cancers
|
Tomatoes, Red pepper, Red cabbage, Red onion, Beets, Red apples, Strawberries, Cherries, Raspberries, Cranberries, Pink grapefruit, Watermelon
|
|
Blue/
Purple
|
- Lower risk of some cancers
- Urinary tract health
- Memory function
- Healthy aging
|
Eggplant, Purple cabbage, Plums, Raisins, Prunes, Blueberries, Blackberries, Purple grapes, Okinawan sweet potato
|
|
White
|
- Heart health
- Cholesterol levels (that are already healthy)
- Lower risk of some cancers
|
Garlic, Onion, Leeks, Scallions, Chives, Ginger
|
Information from www.5aday.org
|
