With Fruits and Vegetables, Eat the Rainbow?

Answer 1

We all know that eating more fruits and vegetables have many health benefits, such as a reduction in the risk of developing such health conditions as Heart disease, Diabetes, obesity, and some cancers, but too often we choose familiar foods which may be bland in both color and nutrient quality. When eating your “Five a Day”, make an effort to include a variety of rich colors which provide healthful antioxidants, flavonoids, and vitamins.

Explaining Plant Pigments

The color of a fruit or vegetable not only makes the produce attractive, but those plant pigments also contain compounds that are beneficial for health. These are often called phytonutrients. Each color has its own specific benefit, which is why it is important to eat a variety of colors each day.

Red

Red fruits and vegetables contain two phytonutrients – lycopene and anthocyanin. Lycopene is best known as a component of tomatoes that has been linked with a reduction of prostate cancer risk, but it is also present in watermelon, pink grapefruit, papayas, and red bell pepper. Anthocyanins are antioxidants found in berries (strawberries, raspberries, and cranberries), cherries, and beets.

Orange

Orange fruits and vegetables get their color from pigments called carotenoids. Beta-carotene is the most well-known of these, which is found in produce such as sweet potatoes, pumpkins, and carrots. Beta-carotene is a precursor to vitamin A, which is beneficial to both heart and eye health. Other orange fruits and vegetables to consider include oranges, apricots, cantaloupe, and peaches which are rich in vitamin C, a nutrient known for its immune system benefits.

Yellow

Yellow pigments also come from carotenoid compounds. Choose popular yellow-colored fruits and vegetables such as golden delicious or braeburn apples, pineapple, lemons, squashes such as summer squash or spaghetti squash, and sweet corn. Note: while bananas have a yellow peel, the actual fruit is white (see below).

Green

Chlorophyll is the pigment that makes most vegetables green. Other healthful components of green fruits and vegetables include lutein, zeaxanthin, and indoles, all of which have anti-cancer protection benefits. In addition to popular “greens” such as spinach, collards, and lettuce, try artichokes, broccoli, cucumbers, cabbage, green grapes, honeydew melon, kiwi, limes, peas, and zucchini squash.

Blue

Anthocyanins are not only found in red-colored fruits and vegetables, but also give blue and purple produce their color. These antioxidants may help reduce the risk of cancer, stroke and heart disease. Try blackberries, blueberries, plums, prunes, purple grapes, and eggplant with your next meal.

White

White isn’t exactly a “rainbow” color, and many think of white fruits and vegetables as being void of nutrients but this isn’t the case. White produce contain pigments called anthoxanthins which many help to lower cholesterol and blood pressure. Popular white fruits and vegetables are potatoes, bananas, cauliflower, mushrooms, onions, and parsnips.

For more on how to increase your intake of fresh fruits and vegetables, also read “How to Eat More Fruits and Vegetables” on Topicologist.

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