Fruits and vegetables come in a vibrant array of colors – from rich reds, vibrant oranges, sunny yellows, verdant greens, deep blues, and vivid purples. The diverse pigments found in produce are more than just beautiful – they’re an indication of the wide variety of phytonutrients and antioxidants present. That’s why it’s important to “eat the rainbow” when it comes to fruits and veggies.
The different colors in fruits and vegetables are caused by specific phytonutrients. For example:
Red produce contains lycopene and anthocyanins.These nutrients can help promote heart health by reducing inflammation and oxidative stress. Lycopene may also have anti-cancer effects, especially against prostate cancer. Tomatoes, watermelon, red grapes, strawberries, raspberries, cherries, and red cabbage are great red options.
Orange and yellow produce is high in beta-carotene, which forms vitamin A in the body. Vitamin A supports immune function by enhancing the activity of white blood cells. It also keeps eyes healthy by protecting against macular degeneration. Look for carrots, sweet potatoes, squash, oranges, grapefruit, lemons, apricots, peaches, and mango.
Green produce contains lutein and zeaxanthin, which are linked to eye and vision health. Lutein protects the eyes by absorbing damaging blue light and acting as an antioxidant. Leafy greens like spinach, kale, lettuce, broccoli, green beans, peas, avocado, and green apples are especially good sources.
Blue and purple produce contains anthocyanins. In addition to being antioxidants, anthocyanins may help protect cells from damage caused by free radicals. They also help reduce inflammation. Options include blueberries, blackberries, purple grapes, raisins, purple cabbage, eggplant, plums, and purple asparagus.
White produce contains antioxidants like vitamin C, kaempferol, and quercetin. These nutrients boost immunity and heart health. Onions, garlic, cauliflower, mushrooms, parsnips, and bananas are just a few examples.
Aiming for a spectrum of produce colors ensures you get a diverse range of health-promoting nutrients. The phytonutrients found in plant foods also work synergistically – meaning the benefits are greater than isolated compounds. Different phytonutrients enhance and complement each other.
Along with eating the rainbow, remember to buy organic and local produce when possible. The phytonutrient content tends to be higher in organic produce. Fill half your plate with fruits and veggies at each meal and snack on produce throughout the day. Keep fresh, frozen, and canned produce on hand for easy snacking and meals. Get adventurous and try new varieties you haven’t eaten before – there are so many options! With so many delicious and nutritious options, eating the rainbow can be a tasty way to better health.
