Fruit and Vegetable Nutrition Color Chart

You've likely heard health care providers and dieticians recommending that you eat a full spectrum of colorful fruits and vegetables in your daily diet. The "eat a rainbow" mantra has helped many Americans to diversify their diets and consume larger quantities of health-boosting plant-based foods.

Eating an array of colors won't just help to keep your diet diversified; it will also ensure that you are getting all of the essential micronutrients found in fruits and vegetables. Here are the health benefits of many common plant-based foods, in the form of a fruit and vegetable color chart.

Pink and Red Fruits and Vegetables

Red and pink fruits and vegetables are excellent sources of beta carotene and lycopene, which are antioxidant precursors to vitamin A. They also contain the bioflavinoids quercetin and hesperidin, which offer immune support, inflammation control and better absorption of vitamin C. Pink and red frruits and vegetables support the health of the prostate, blood vessels, heart and joints. They may help to prevent some forms of cancer.

Excellent red fruits and vegetables include tomatoes, strawberries, watermelon, radish, beet, bellpepper, raspberry, cherry, papaya, cranberry, pomegranate and red grape.

Orange and Yellow Fruits and Vegetables

Orange and yellow fruits and vegetables owe their color to beta carotene, which is an antioxidant and a precursor to vitamin A. They also contain similar carotenoid compounds including zeaxanthin and lycopene. Orange and yellow fruits and vegetables are also good sources of fiber, vitamin C and potassium. They support prostate health, eye health, cardiovascular health, joint health and bone health.

Good choices for yellow and orange fruits and vegetables include squash, cantaloupe, carrot, grapefruit, lemon, peach, papaya, persimmon, orange, clementine, tangerine, sweet potato, bell pepper and pineapple.

Green Fruits and Vegetables

Green fruits and vegetables are among the most potently nutritious choices in a fruit and vegetable color chart. They are excellent sources of fiber, calcium, iron, folic acid, vitamin C, beta carotene, zeaxanthin and lutein. Green fruits and vegetables help to prevent some forms of cardiovascular disease and digestive disease. They may also prevent age-related macular degeneration and a few forms of cancer.

Healthy green fruits and vegetables include spinach, cabbage, cress, mustard, parsley, lettuce, zucchini squash, broccoli, celery, peppers, green beans, lime, okra, avocado and cucumber.

Blue and Purple Fruits and Vegetables

Blue and purple fruits and vegetables have received significant media attention for their potential disease-fighting properties. Foods on the blue to purple side of the fruit and vegetable color chart are usually potent antioxidants. They include carotenoid vitamins such as lutein and zeaxanthin, as well as unique nutrients like resveratrol and anthocyanins. Blue and purple fruits and vegetables support immunity, heart health, eye health, calcium absorption, inflammation control and cancer prevention.

Look for blue and purple fruits and vegetables in the form of currants, blackberries, blueberries, elderberries, grapes, plums, raisins, black cherries, and prunes.