The majority of people know that eating five servings of fruits and vegetables a day is very important.
By eating fruits and vegetables of a variety of different colors, one can
get the best all-around health benefits. Each different color fruit and
vegetables contains unique health components that are essential to our
Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never
compare to the health benefits provided by strawberries or broccoli,
which have fiber,
and enzymes built right in.
Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers,
and guards against cataract and macular degeneration or vision loss.
The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of
nutrients. The colors of fruits and vegetables are a small clue as to
what vitamins and nutrients are included. By getting a variety of
different colored fruits and vegetables, you are guaranteed a diverse
amount of essential vitamins and minerals.
According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.
Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower
blood pressure, reduce tumor growth and LDL
cholesterol levels, scavenge harmful free-radicals, and support
join tissue in arthritis
Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the
risk of prostate cancer, lower LDL cholesterol and blood pressure,
promote collagen formation and healthy joints, fight harmful free
radicals, encourage alkaline balance, and work with magnesium
to build healthy bones.
Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and
LDL cholesterol levels, normalize digestion time, support retinal health
and vision, fight harmful free-radicals, and boost immune system
Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower
LDL cholesterol, boost
immune system activity, support healthy digestion, improve calcium
and other mineral absorption, fight inflammation, reduce tumor growth,
act as an anticarcinogens in the digestive tract,
and limit the activity of cancer cells.
White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast,
cancers, and balance hormone levels, reducing the risk of
Chart of Colored Vegetables and Fruit