Most of us know that we should be eating five servings of fruits and vegetables each day for optimal health. What many of us do not know is that it is best to eat a variety of fruits and vegetables each day. “Five a day, the color way” was created to remind consumers that is important to each fruits and vegetables of all different colors in order to get all of the nutrients provided by different fruits and vegetables.
Blue and purple fruits and vegetables include the following: Blackberries, Blueberries, Black currants, Dried plums, Elderberries, Purple figs, Purple grapes, Plums, Raisins, Purple asparagus, Purple cabbage, Purple carrots, Eggplant, Purple Belgian endive, Purple peppers, Potatoes (purple fleshed), and Black salsify. Blue and purple fruits and vegetables aid in the aging process, urinary tract health, memory function and contain antioxidants that are thought to prevent some cancers. The phytochemicals anthocyanins and phenolics in blue and purple fruits and vegetables are thought to have anti-aging benefits.
Green fruits and vegetables include the following: Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears, Artichokes, Arugula, Asparagus, Broccoflower, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onion, Okra, Peas, Green pepper, Snow Peas, Sugar snap peas, Spinach, Watercress, and Zucchini. Green fruits and vegetables contain the phytochemicals lutein and indoles and promote healthy vision, fight some cancers and also contain calcium for strong bones.
White fruits and vegetables include the following: Bananas, Brown pears, Dates, White nectarines, White peaches, Cauliflower, Garlic, Ginger, Jerusalem artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes (white fleshed), Shallots, Turnips, and White Corn. White fruits and vegetables contain phytochemcials such as allicin and aid in keeping the heart healthy, lowering the risk of cancer and keeping healthy cholesterol levels from climbing.
Yellow and orange fruits and vegetables include the following: Yellow apples, Apricots, Cantaloupe, Cape Gooseberries, Yellow figs, Grapefruit, Golden kiwifruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow pears, Persimmons, Pineapples, Tangerines, Yellow watermelon, Yellow beets, Butternut squash, Carrots, Yellow peppers, Yellow potatoes, Pumpkin, Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, and Yellow winter squash. Yellow and orange fruits and vegetables are an antioxidant powerhouse. Vitamin C is abundant in these fruits and vegetables. Yellow and orange fruits and vegetables also contain the phytochemicals carotenoids and bioflavonoids. Yellow and orange fruits and vegetables aid in a strong immune system, heart and vision health and help to lower the risk of cancer.
Red fruits and vegetables include the following: Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates, Raspberries, Strawberries, Watermelon, Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, and Tomatoes. Red fruits and vegetables contain the phytochemicals lycopene and anthocyanins and help to promote urinary tract health, memory function, heart health and cancer prevention.
Making sure that the five servings of fruits and vegetables eaten each day come from a variety of produce is vital for optimal health. If fruits and vegetables of certain colors are the only ones that are a part of the diet then important nutrients are being missed. Make sure to get your fruits and vegetables “Five a day, the color way”.