Colorful Vegetables
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.