Fruits and vegetables (as mums have known forever), are essential for proper nutrition as well as for fending off and protecting against a variety of diseases. Take a look at the table below, which is based on the "5 a Day" initiative. Add an item to your diet everyday from each of the fruit and vegetables colour categories and you will reap the
benefits associated with that category.
The 5 A Day Program and Produce for Better Health Foundation suggest eating a wide variety of fruits and vegetables from different color groups to get an assortment of phytochemicals, vitamins and minerals.
|Color & Examples||Phytochemical Examples||Potential Benefits|
|Red: apples, cherries, strawberries, watermelon, beets, red peppers, radicchio, tomatoes||Lycopene, anthocyanins||Maintain memory function, heart health, and urinary tract health; reduce blood pressure, fight infections, and reduce risk of some cancers|
|Orange/yellow: apricots, mangos, oranges, peaches, pineapple, cantaloupe, carrots, corn, winter squash||Carotenoids, bioflavonoids||Maintain health of heart, eyes, and immune system, slow aging, and reduce risk of some cancers|
|Green: leafy greens, asparagus, broccoli, green beans, peas, spinach, honeydew, kiwi, avocados||Lutein, indoles, carotenoids||Improve vision, strengthen bones and teeth, and reduce risk of some cancers|
|Blue/purple: blueberries, blackberries, purple grapes, plums, eggplant, purple cabbage||Anthocyanins, phenolics, resveratrol||Facilitate healthier aging, enhance memory function, urinary tract health and cardiovascular health and reduce risk of some cancers|
|White/tan/brown: onions, garlic, cauliflower, turnips, mushrooms, potatoes, bananas, pears, dates||Allicin, quercetin, sulphoraphane||Improve heart health, maintain healthy cholesterol levels, and reduce risk of some cancers|