Keep it colorful

A rainbow of produce — it’s not just a pretty plate. While eating at least eight servings of fruits and veggies a day is vital for

health, learn why variety matters, too.

Fruits and vegetables get their bold pigments from phytochemicals — micronutrients that occur naturally in plants. Consumed as part of a balanced diet, they are thought to:

Help maintain a healthy weight

Reduce Type 2

diabetes risk

Protect against some

cancers

Lower your

stroke risk

Maintain your immune

system

Protect against heart

disease

Eat the rainbow

To get variety in the plant foods you eat, nutritionists typically suggest grouping them into the following color categories:

Healthy hues

Examples: Watermelons, red peppers, tomatoes, grapefruits

Phytochemical: Lycopene

Benefit: Helps decrease cell damage from free radicals, reducing cancer risk

Red/Pink

Examples: Oranges, cantaloupes, sweet potatoes, carrots, yellow peppers

Phytochemical: Beta-carotene

Benefit: Converts to vitamin A, which is essential for eye health and immunity

Orange/Yellow

Examples: Green grapes, kiwis, honeydew melons, spinach, broccoli, kale

Phytochemical: Chlorophyll

Benefit: Has been shown to decrease the development of liver cancer

Green

Helps decrease cell damage from free radicals, reducing cancer risk

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“Fill half your meal or plate with a colorful array of both fruits and vegetables. It’s the best way to make sure your body is getting a good variety of essential nutrients.”

— Lindsay Yau, registered dietitian and wellness education specialist with Sharp Rees-Stealy Medical Centers

From the expert

Examples: Bananas, brown pears, mushrooms, cauliflower, parsnips, onions

Phytochemical: Flavonoids

Benefit: May decrease the risk of chronic diseases and help control blood

sugars in those with or at risk of diabetes

White

Examples: Blueberries, purple grapes, purple cabbage, figs, beets, eggplants

Phytochemical: Anthocyanin

Benefit: May protect against heart disease and limit or reduce age-related

memory deterioration

Blue/Purple

memory deterioration