Whenever I entertain and have people over for dinner, I always make sure I serve up a colorful plate. I like to include a wide range of colors in the fruits and vegetables I serve. But did you know that there’s more than just a visual benefit to including a rainbow of colors in your meals?
I’ve create a little guide to help explain the benefits of each color and a list of some fruits and veggies for you to try. You can also check out a more complete list of foods for each color, if you’re interested.
RED. Foods that are red in color are a nutrient powerhouse. These fruits and vegetables can help prevent cancer, neurological and aging diseases and help make you heart-healthy. Need some examples? Here’s a few red foods for you to try:
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Cherries
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Radishes
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Tomatoes
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Strawberries
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Watermelon
ORANGE/YELLOW. By incorporating foods of an orange/yellow hue, you’re adding fiber, vitamins and phytochemicals to your diet. These can help your vision, prevent heart disease and strengthen your immune system. Below are a few options:
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Carrots
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Peaches
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Pineapples
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Pumpkin
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Sweet potatoes
WHITE/TAN. These fruits and vegetables, while not as colorful as others, can contribute to lowering blood pressure, cholesterol and reduce your risk of stomach cancer and heart disease. Examples include:
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Bananas
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Garlic
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Mushrooms
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Potatoes
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Water chestnuts
GREEN. Your parents told you to always eat your greens, and they had good reason to do so! Green foods contain an abundance of nutrients that can aid in healthy vision, help prevent cancer and heart disease, as well as birth defects. Additionally, it can help make bones and teeth stronger and boost your immune system. Ready to give some green fruits and vegetables a try? Here’s a sampling:
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Broccoli
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Green grapes
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Limes
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Spinach
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Sugar snap peas
BLUE/PURPLE. My personal favorite of the nutrient color guide (see my picture at the top of the page – you’ll understand!), blue and purple fruits and veggies have a lot to offer! Chock full of anthocyanins and flavonoids, these foods can help prevent memory loss, cancer, stroke and heart disease. As an additional bonus, they help boost your immunity as well. Try out a few from below:
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Blackberries
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Blueberries
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Eggplants
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Purple grapes
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Raisins
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