Eat the Rainbow

September 8, 2020

You’ve likely heard the advice, “eat the rainbow” when it comes to making healthy food choices.  What does this really mean though, and why should we do it?  Eating 5 or more servings of colorful fruits and vegetables every day is an integral part of healthy living. Deeply hued veggies and fruits provide a wide range of vitamins, minerals, fiber, and phytochemicals that our bodies need to maintain good health and energy levels, protect against the effects of aging, and reduce disease risk.  There are myriad options to add color to your plate, so check the ideas out below and add some today!

Red: Red fruits and veggies contain high levels of lycopene and anthocyanins and help maintain:

• Heart health
• Memory function
• Lower risk of some cancers
• Urinary tract health

Red Foods:

Red apples	Red pears	Red peppers
Blood oranges	Pomegranates	Radishes
Cherries	Raspberries	Beets
Cranberries	Strawberries	Radicchio
Red grapes	Watermelon	Red onions
Pink/Red grapefruit	Tomatoes	Rhubarb

Orange/Yellow: Orange and yellow fruits and veggies are rich in antioxidants such as vitamin C as well as carotenoids and bioflavonoids and help maintain:

• Heart health
• Vision health
• Lower risk of some cancers
• Healthy immune system

Orange/Yellow Foods:

Yellow apples	Golden kiwifruit	Yellow/orange peppers
Apricots	Lemon	Carrots
Cantaloupe	Mangoes	Yellow potatoes
Cape gooseberries	Nectarines	Rutabagas
Yellow figs	Peaches	Yellow squash
Grapefruit	Yellow pears	Sweet corn
Oranges	Pineapple	Sweet potatoes
Papayas	Yellow beets	Yellow tomatoes
Tangerines	Butternut squash

Green: Green veggies and fruits are packed with minerals and important nutrients such as calcium, magnesium, potassium, and vitamins B, C, E, and K and help maintain:

• Vision health
• Regular blood sugar levels
• Immune system health
• Strong bones and teeth
• Lower risk of some cancers

Green Foods:

Avocados	Asparagus	Leafy greens
Green apples	Broccoli	Leeks
Green grapes	Broccoli rabe	Lettuce
Honeydew	Brussels sprouts	Okra
Kiwifruit	Green cabbage	Peas
Lies	Green beans	Green pepper
Green pears	Celery	Sugar snap peas
Artichokes	Cucumbers	Spinach
Arugula	Endive	Zucchini

Blue/Purple: Blue and Purple fruits and veggies are rich in anthocyanins, which act as strong antioxidants, and helps maintain:

• Memory function
• Lower risk of heart disease, stroke, and cancer
• Urinary tract health
• Healthy aging
• Healthy digestion

Blue/Purple Foods:

Blueberries	Purple grapes	Purple potatoes
Blackberries	Plums	Eggplant
Black currants	Raisins	Purple peppers
Dried plums	Purple asparagus	Purple Belgian endive
Elderberries	Purple cabbage	Black salsify
Purple figs	Purple carrots

White: White veggies and fruits contain nutrients known to lower blood pressure and bad cholesterol and help maintain:

• Immune system health
• Heart health
• Lower risk of some cancers

White Foods:

Bananas	Garlic	Onions
Brown pears	Ginger	Parsnips
Dates	Jerusalem artichoke	Potatoes
White nectarines	Jicama	Shallots
White peaches	Kohlrabi	Turnips
Cauliflower	Mushrooms	White corn