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 · Jalapeños · 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
