Eating Colorful Food Has Health Benefits

Each color of different foods adds different nutrients that are beneficial to your body. To get your array of color try these different foods:


Foods: Oranges, papaya, peaches, carrots, mangoes, pumpkin, sweet potatoes.
Benefits: Provide beta-cryptoxanthin, which may help prevent heart disease. Contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A.

These foods tend to be high in antioxidants such as Vitamin A and  C to improve immunity. Try: oranges, pepper, cantaloupe, mango, squash, carrots, sweet potato, lemon, papaya, pineapple, and pumpkin.


Foods: Beets, berries, plums, red cabbage.
Benefits: Loaded with flavonoids, which can delay cellular aging.

These foods often contain a phytonutrient known as anthocyanins, which helps with memory and reduces disease risk. Try: eggplant, grapes, purple potatoes, plums, raisins, blackberries, blueberries, and prunes.


Foods: Bok choy, broccoli, brussels sprouts, cabbage, kale.
Benefits: Rich in compounds that help prevent cancer, like sulforaphane, isothiocyanate and indole.

Green foods contain chlorophyll and are high in essential nutrients such as folate and carotenoids to help improve vision and reduce risk of disease. Try: spinach, brocolli, asparagus, collard greens, bok choy, kale, arugala, kiwi, brussels sprouts, artichoke, honeydew, and celery.


Foods: Carrots, mangoes, pumpkin, sweet potatoes.
Benefits: Contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A.

These foods contain lycopene and anthocyanins, both heart-healthy compounds. Try: tomato, pepper, apples, strawberries, raspberries, cherries, beets, watermelon, red onion, and pomegranate.


Foods: Garlic, leeks, onions, scallions.
Benefits: Contain allicin, which helps ward off cancer.

White foods often contain nutrients such as alicin to promote heart health and reduce risk of disease. Try: cauliflower, onion, potato, banana, parsnips, jicama, garlic, and mushrooms.

Including an array of foods in your diet will make your food colorful and exciting for the entire family! Try new foods combined with your favorites to get a diverse range of nutrients to fuel your body.

Many American’s plates tend to be beige and brown with meats, loaded potatoes and refined grains. A diet rich in these foods provides high fat and cholesterol, with little nutritional quality. So what can we do to improve nutrition and add some spice to your plate? Add color! Through an array of fruits and vegetables, your plate will look more appetizing and your diet will be more nutritious.

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