Fruit, like vegetables, offers many nutrients, vitamins and minerals. There is no doubt that fruit is healthy for you. Each type of fruit comes with its very own special color, and its color says a lot about it. The color of fruit holds the key to understanding what type of phytonutrients the fruit has, and as a result, what the fruit does for us from a health standpoint.
To ensure you are getting all of your essential nutrients, it is always best to eat a diversified diet that includes a wide variety of fruit and vegetables. But even more importantly, this should extend to the range of colors you eat as well. In short, you should aim to eat every color of the rainbow.
To find out what each color represents and the benefits it brings, check out the below chart:
|
Color |
Phytonutrient |
Fruit |
What it Does |
|
|---|---|---|---|---|
|
Red |
Anthocyanins Lycopene |
Acai Berries Blood Oranges Cranberries Pink/Red Grapefruit Pomegranates |
Raspberries Red Apples Red Cherries Red Pears Strawberries Tomatoes (although used as a vegetable, it is a fruit) Watermelon |
|
|
Yellow / Orange |
Bioflavonoids Carotenoids Vitamin C |
Apricots Cantaloupe Cape Gooseberries Golden Kiwifruit Grapefruit Lemons Mango Nectarines Oranges |
Papaya Peaches Persimmons Pineapple Tangerines Yellow Apples Yellow Figs Yellow Pears Yellow Watermelon |
|
|
Green |
Calcium Indoles Iron Lutein Magnesium |
Avocados Green Apples Green Grapes Honeydew |
Kiwifruit Limes Green Pears |
|
|
Blue / Purple |
Anthocyanins Phenolics |
Black Currants Blackberries Blueberries Red Grapes |
Plums Prunes Purple Figs Raisins |
|
|
White / Tan / Brown |
Allicin |
Bananas Brown Pears Dates |
White Nectarines White Peaches |
|
What are your favorite fruits? Do you tend to have a lot of one color or a wide variety?
Adapted from 52 Small Changes: One Year to a Happier, Healthier You. Make real, lasting change with this easy to follow, week-by-week guide to healthy change. Get it now at Amazon.com.
