We've always been told, "eat your greens," but we can't forget all the other colors of the rainbow. Research shows that blue, red, yellow, orange, purple, and even white food is good for us too. Fruits and vegetables have different phytochemicals that lend to their distinct colors. These phytochemicals work with the vitamins and minerals in the food to help lower the risk of some cancers and help keep our bodies healthy. MyPlate.gov recommends at least 1 1/2 cups of fruit and 2 1/2 cups of vegetables each day.

Helpful hints:

Fruits and vegetables can be enjoyed year-round by purchasing them fresh, frozen, or canned. Frozen fruits make quick smoothies. Canned vegetables are helpful when cold storage is limited. You have a variety of choices when it comes to having fruits and vegetables on hand. The next page is a guide to help you purchase fresh produce in season, and when it is least expensive.

Colorful fruits and vegetables in your diet help with:

RED

  • Healthy aging
  • Fighting disease

YELLOW/ORANGE

  • A healthy immune system
  • Vision health

GREEN

  • Strong bones and teeth 
  • Vision health

BLUE/PURPLE

  • Memory function
  • Healthy aging
  • Urinary tract health

WHITE

  • Keeping cholesterol levels in check
  • Heart health

 

  • Apples
  • Cherries
  • Raspberries
  • Watermelon
  • Strawberries
  • Tomatoes
  • Red Bell Peppers

  • Apricots
  • Cantaloupe
  • Oranges
  • Peaches
  • Squash
  • Corn
  • Pineapple

  • Avocados
  • Grapes
  • Honeydew Melon
  • Kiwi
  • Broccoli
  • Lettuce
  • Spinach

  • Blackberries
  • Blueberries
  • Purple Cabbage
  • Purple Grapes
  • Plums
  • Beets
  • Figs

  • Bananas
  • Pears
  • Cauliflower
  • Onions
  • Turnips
  • Nectarines
  • Jicama

Ideas for a seasonal rainbow of fruits and vegetables

Apples, Grapefruit, Oranges, Pears, Tangerines, Brussels Sprouts, Broccoli, Cabbage, Cauliflower, Turnips

Apples, Oranges, Pears, Tangerines, grapefruit, Bell Peppers, Brussels Sprouts, Cabbage, Cauliflower, Radishes

Apples, Grapefruit, Oranges, Pineapple, Strawberries, Asparagus, Broccoli, Cabbage, Lettuce, Spinach

Honeydew Melon, Pineapple, Oranges, Rhubarb, Strawberries, Celery, Artichokes, Asparagus, Bell Peppers, Grean Beans

Cantaloupe, Papaya, Pineapple, Rhubarb, Strawberries, Bell Peppers, Asparagus, Corn, Cucumbers, Lettuce

Apricots, Cantaloupe, Cherries, Honeydew Melon, Mangos, Bell Peppers, Corn, Cucumbers, Green Beans, Green Peas

Blueberries, Cantaloupe, Cherries, Nectarines, Watermelon, Beets, Bell Peppers, Corn, Cucumbers, Tomatoes

Grapes, Honeydew Melon, Nectarines, Peaches, Plums, Corn, Bell Peppers, Spinach, Tomatoes, Zucchini

Apples, Grapes, Honeydew Melon, Pears, Pineapple, Beets, Broccoli, Cauliflower, Squash, Tomatoes

Apples, Cranberries, Grapes, Pears, Pomegranate, Brussels Sprouts, Cabbage, Cauliflower, Pumpkin, Squash

Apples, Cranberries, Grapes, Oranges, Pears, Broccoli, Cabbage, Jicama, Sweet Potatoes, Turnips

Apples, Grapefruit, Oranges, Tangelos, Tangerines, Broccoli, Cabbage, Cauliflower, Jicama, Sweet Potatoes

Featured Recipes

Coming soon.

 

A snapshot of the Colorful Vegetables factsheet printable PDF

Printable PDF

A printable version of our Colorful Vegetables factsheet can be viewed here.