Add More Color to Your Diet

By Dayna Winter, M.S., R.D., Best Life nutritionist

Each fruit and vegetable offers different nutritional benefits, and you can use the color of the plant to determine what vitamins, minerals and phytonutrients it contains. To ensure you're getting all the nutrients you need, try to eat a variety of colors each day. Take a look below to learn what each color group offers:

Green: Asparagus, beet greens, broccoli, Brussels sprouts, collard greens, dandelion greens, green beans, honeydew melon, kale, kiwi, mustard greens, okra, parsley, peas, peppers, romaine lettuce, spinach, Swiss chard and zucchini

What They Have: Lutein and zeaxanthin for eye health; the veggies are particularly rich in these antioxidants. Greens also often have beta-carotene, which acts as a disease-fighting antioxidant.



White/Green: Artichokes, asparagus, celery, chives, endive, garlic, green apples, green pears, mushrooms, onions and scallions

What They Have: Cancer-fighting substances as well as flavonoids that protect against heart disease



Cruciferous (mostly green/white veggies): Arugula, bok choy, broccoflower (a hybrid of broccoli and cauliflower), broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, rutabaga, Swiss chard, turnips, turnip greens and watercress

What They Have: Cancer-fighting compounds called indoles and isothiocyanates



Yellow/Orange: Apricots, butternut squash, cantaloupe, carrots, mangoes, peaches, pumpkin and sweet potatoes

What They Have: Bioflavonoids and antioxidants that may protect against cancer and heart disease



Red: Pink grapefruit, red tomatoes, salsa, tomato-based juice and sauce, tomato soup and watermelon

What They Have: Vitamin C and lycopene; both powerful antioxidants that protect against disease



Purple/Blue/Deep Red: Eggplant, grape juice, plums, prunes, raisins, red apples, red beets, red cabbage, red cherries, cranberries, red or purple grapes, red onions, red pears and strawberries

What They Have: Anthocyanins, a potent group of antioxidants that help to prevent blood clots and may improve brain function