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Fruits and Vegetables Color Wheel and The Health Benefits

What are the health benefits of eating different colors of fruits and vegetables?

By eating five servings of a variety of different colors of fruits and vegetables a day, can give you the best all-around health benefits. Each different color fruit and vegetables contains unique and specific health components that are essential to our health. Many people may not be familiar with the fruit and vegetable color chart and the broad spectrum of nutrients that have a significant impact our health and lives.

Created by nature, Fruits and vegetables are whole foods that are rich in large amounts of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals. Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.

Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases. Beets

Blood oranges

Cherries

Cranberries

Guava

Papaya

Pink grapefruit

Pink/Red grapefruit

Pomegranates

Radicchio

Radishes

Raspberries

Red apples

Red bell peppers

Red chili peppers

Red grapes

Red onions

Red pears

Red peppers

Red potatoes

Rhubarb

Strawberries

Tomatoes

Watermelon

Orange and Yellow Fruits and Vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. Apricots

Butternut squash

Cantaloupe

Cape Gooseberries

Carrots

Golden kiwifruit

Grapefruit

Lemon

Mangoes

Nectarines

Oranges

Papayas

Peaches

Persimmons

Pineapples

Pumpkin

Rutabagas

Sweet corn

Sweet potatoes

Tangerines

Yellow apples

Yellow beets

Yellow figs

Yellow pears

Yellow peppers

Yellow potatoes

Yellow summer squash

Yellow tomatoes

Yellow watermelon

Yellow winter squash

Green Fruits and Vegetables

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Artichokes

Arugula

Asparagus

Avocados

Broccoflower

Broccoli

Broccoli rabe

Brussels’ sprouts

Celery

Chayote squash

Chinese cabbage

Cucumbers

Endive

Green apples

Green beans

Green cabbage

Green grapes

Green onion

Green pears

Green peppers

Honeydew

Kiwifruit

Leafy greens

Leeks

Lettuce

Limes

Okra

Peas

Snow Peas

Spinach

Sugar snap peas

Watercress

Zucchini

Blue and Purple Fruits and Vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

Black currants

Black salsify

Blackberries

Blueberries

Dried plums

Eggplant

Elderberries

Grapes

Plums

Pomegranates

Prunes

Purple Belgian endive

Purple Potatoes

Purple asparagus

Purple cabbage

Purple carrots

Purple figs

Purple grapes

Purple peppers

Raisins

White Fruits and Vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-Bananas

Brown pears

Cauliflower

Dates

Garlic

Ginger

Jerusalem artichoke

Jicama

Kohlrabi

Mushrooms

Onions

Parsnips

Potatoes

Shallots

Turnips

White Corn

White nectarines

White peaches

Not everyone can or will eat 5 servings of fruits and vegetables a day. Here are some tips to help maintain that goal.

  • Blend a variety of fruits and vegetables into delicious and healthy drinks.
  • Add fruits and vegetables to soups, stews and casseroles.
  • Puree fruits and vegetables to replace liquid measures in your recipes.
  • Dehydrate or candy fresh fruits and vegetables, adding nuts for texture, for a sweet and salty snack.

 

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Comments (8)
Ranked #1 in Nutrition

Beautifully written colored fruits and vegetables, a colorful healthy article Francina.

I love this. Great job in summing them up, and simplifying them for us.

Thanks...Guys It;s always good to have your support and appreciation.

i 100% love this piece. Great job Francina

Thanks, Martin, you are a gem :)

Ranked #8 in Nutrition

What a good idea to give us a colour list. I sometimes have trouble thinking of a certain colour fruit or veg.

Thanks, Jill Take a food from each color group and you are covered for USDA's recommended daily allowance of 5 to 9 servings.

cool................

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