Color in fruit and vegetable has health benefits

Eat Your Colors: The health benefits of eating a variety of fruits and vegetables
Boost the level of blue and purple fruits and vegetables in your low-fat diet to help maintain:

A lower risk of some cancers*
Urinary tract health
Memory function
Healthy aging

Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits. Get blue/purple every day with foods such as: Blackberries, Blueberries, Purple grapes, Plums, Raisins, Purple cabbage, Eggplant, Purple Belgian endive, Purple peppers & Potatoes (purple fleshed)

Add green fruits and vegetables to your low-fat diet to maintain:

A lower risk of some cancers*
Vision health
Strong bones and teeth

Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits. Go green every day with fruits and vegetables like these: Avocados, Green apples, Kiwifruit, Broccoli, Brussels sprouts, Green beans, Green cabbage, Celery, Cucumbers, Leafy greens, Peas, Green peppers & Spinach.

Working white into your low-fat diet helps maintain:

Heart health
Cholesterol levels that are already healthy
A lower risk of some cancers*

White, tan and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the garlic and onion family. The mineral selenium, found in mushrooms, is also the subject of research. Get all the health benefits of white by including foods such as: Bananas, White peaches, Garlic, Ginger, Mushrooms, Onions, Parsnips, Potatoes (white fleshed), Shallots & Turnips.

Make yellow and orange fruits and vegetables a part of your low-fat diet to help maintain:

Heart health
Vision health
A healthy immune system
A lower risk of some cancers*

Orange and yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Every day, include orange and yellow fruits and vegetables like these: Cantaloupe, Lemon, Mangoes, Nectarines, Oranges, Peaches, Pineapples, Tangerines, Butternut squash & Carrots.

Be sure to include red fruits and vegetables in your low-fat diet to help maintain:

Heart health
Memory function
A lower risk of some cancers*
Urinary tract health

Phytochemicals in the red group that are being studied for their health-promoting properties include lycopene and anthocyanins. Get your reds every day by eating fruits and vegetables such as: Red apples, Cherries, Cranberries, Pink/Red grapefruit, Pomegranates, Raspberries, Strawberries, Watermelon, Beets, Red peppers, Radishes, Red onions, Red potatoes, Rhubarb & Tomatoes .

Did you Know?
If you need more iron, eat more iron-rich green leafy vegetables. These include spinach, peas, beans (fresh and dried), dried fruits and whole-grain or enriched cereals. Your body can use the iron these foods provide if you eat them along with a good source of vitamin C.

About the Author

Organic Fruit and vegetable farming

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