Fruits and vegetables are low in fat and contain healthy components called phytochemicals–natural plant compounds that give produce their vibrant colors and provide a variety of benefits to plants as well as to humans. Research has suggested that certain phytochemicals may reduce the risk of heart disease, cancer, and other chronic illnesses.
These are seven color categories of produce, each providing their own array of phytochemicals and health benefits.
Red Group
tomatoes , watermelon, red grapes, radishes, red peppers, pomegranates, and pink grapefruit.
Specific phytochemicals in red fruits and vegetables such as lycopene are important because they may help neutralize free radicals in the body that damage genes. Research indicates that lycopene may protect against prostate cancer, as well as heart and lung disease.
Red/Purple/Blue Group
figs, beets, eggplant, purple grapes, cranberries, blueberries, blackberries, strawberries, red apples, and red wine.
Red/purple fruits and vegetables contain health promoting phytochemicals such as anthocyanins and phenolics that, when eaten as part of a heart-healthy diet, may have preventive and therapeutic roles in human diseases such as lowering the risk of coronary heart disease (CHD). Anthocyanins may also help reduce the effect of sun damage on the skin. Additionally, some studies suggest that these phytochemicals may help with memory function, heart health and with lowering the risk of certain cancers. Of this group, blueberries have the highest antioxidant activity because of a large anthocyanin concentration.
Orange Group
carrots, mangoes, apricots, cantaloupe, pumpkin, winter squash, and sweet potatoes.
The orange fruits and vegetables contain carotenoids and bioflavonoids that may help prevent cancer by repairing DNA. The beta-carotene in this group, which converts to vitamin A, is also good for night vision.
Orange/Yellow Group
oranges, pineapple, peaches, papaya, and nectarines.
This group contains beta-cryptoxanthin, an antioxidant found in citrus fruit that may modestly lower the risk of lung cancer and rheumatoid arthritis by protecting against free radicals that can damage your cells. This group is also high in vitamin C, another powerful antioxidant.
Yellow/Green Group
spinach, collard greens, yellow corn, peas, avocado, and honeydew.
This group is a great source of the carotenoids, lutein and zeaxanthin. There is some research to indicate that they promote eye health and might be a useful functional ingredient in the prevention of cataracts and age-related macular degeneration.
Green Group
broccoli, Brussels sprouts, cabbage, bok choy, and kale.
This group contains the chemicals sulforaphane and isocyanate, and they also contain indoles. Each of these substances may help protect against cancer by inhibiting the action of carcinogens.
White/Green Group
leeks, scallions, garlic, onions, celery, pears, white wine, cauliflower, endive, green grapes, and chives.
White fruits and vegetables contain a variety of phytochemicals such as allicin, which is found in garlic and onions. This particular phytochemical may provide antibiotic, anti-bacterial, anti-fungal and anti-tumor properties. Other foods in this group also contain the powerful antioxidants quercetin and kaempferol which may posses anti-inflammatory and anti-histamine properties, respectively.
A colorful variety of fruits and vegetables, healthfully prepared, can make a significant contribution to a diet. Eating high fiber, lower calorie fruits and veggies (Dietary Guidelines recommend 5 to 9 servings a day)* will help fill you up and assist in achieving and maintaining a healthy weight. In addition, eating fruits and vegetables as part of a diet low in saturated fat, cholesterol and sugar, can help control blood pressure, lower cholesterol, lower your risk for dementia and osteoporosis, and boost your immune system.
*For example: 1 serving=6 oz. OJ, 1 small orange or apple, 1/2 cup cooked or 1 cup raw vegetables.
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