Fruits and vegetables contain phytochemicals that protect the plants from fungi and viruses as part of their immune system, and can strengthen the human immunosystem as well in addition to having other benefits such as bonding with free radicals or stimulating production of vital hormones. Different plants naturally have different attributes and as such affect the body differently, hence the need for variety in our diets to ensure the plethora of vitamins, minerals, and other nutrients required for proper health.
This is where the idea of “eating a rainbow” comes from. Little kids complain about eating “green food” because these are the easiest vegetables to acquire in general and also tend to be the blandest. Here is a handy guide by color of different fruits and vegetables you can mix and match to get the recommended five different colors among your 8+ servings a day.
White/Beige:
- Potatoes
- Bananas
- Mushrooms
- Parsnips
- Onions
- Garlic
Black:
- Black Cherries
- Black Mangosteens
- Prunes
- Black Dates
- Black Goji Berries
- Mulberries
Purple:
- Concord Grapes
- Eggplant
- Purple Cabbage
- Purple Beetroot
Blue:
- Blueberries
- Elderberries
- Blue Tomatoes
Green:
- Avocados
- Green Beans
- Lettuce
- Cucumbers
- Green Peppers
- Limes
- Jalapenos
- Kale
- Peas
- Spinach
- Zucchini
Yellow:
- Butternut Squash
- Corn
- Lemons
- Yellow Peppers
- Peaches
Orange:
- Apricots
- Carrots
- Oranges
- Cantaloupe
- Mangoes
- Sweet Potatoes
- Pumpkin
- Tangerines
Red:
- Cherries
- Raspberries
- Tomatoes
- Red Peppers
- Pomegranates
- Hot Peppers
- Strawberries