Search 

 
OOPS. Your Flash player is missing or outdated.Click here to update your player so you can see this content.
Eat a Rainbow PDF Print E-mail
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  

 
 
© Copyright 2007. Hawaii State Department of Health. All Rights Reserved.