Knowing Your Nutrients' Colors: Six Colors You Should Know

During the spring and summer, it is the perfect time to pick up fresh produce. The good news: you can select them by color!

What is the significance of color to our delicious fruits and vegetables? It's healthier than you think!

The following are the fruits/vegetables' nutrient colors:

Dark Green

• Contains many beneficial nutrients (i.e. folic acid, minerals, and fiber)
• Vegetables (i.e. kale, spinach, and broccoli) contain antioxidants. Antioxidants may assist in cataract prevention, macular degeneration in the eyes, and artery clogging in the neck.

NOTE: If the green vegetable is darker, then it is much more nutritious.

Red/Pink

• Contains lycopene, an antioxidant that aids in fighting heart disease and some forms of cancer
• Watermelon, papaya, and tomatoes have a variety of tastes--they share a common goal!

Blue/Dark Purple

• Fruits and vegetables in this color category consists of anthocyanins, a pytonurtrients (plant nutrients)
• Aids in protecting against carcinogen (cancer cells) and may aid in preventing heart disease
• Examples of blue/dark purple fruits and vegetables: plums, purple grapes, beets, and blueberries

White

• A variation of white-colored vegetables (i.e. garlic and onions) are rich in allicin (a phytonutrient that may aid in lowering blood pressure and cholesterol
• Light green fruits (i.e. grapes and pears) contain polyphenols, which may reduce the risk of some forms of cancers

Black/Dark Red

What does black beans, red beans, and kidney beans have in common?

• They all contain protein, iron, and calcium
• Although black beans provide more fiber and calcium, red beans have more iron

Orange/Deep Yellow

• Contain Vitamin C, minerals, and beta-carotene, an antioxidant which aids in boosting the immune system.
• Orange fruits contain folate, which may aid in reducing the risk of heart disease.
• Examples: oranges and sweet potatoes