About Five a Day
Eat plenty of different fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.
Benefits of the blue/purple group of fruits and vegetables
The blue/purple colors of fruits and vegetables help maintain a lower risk of some cancers, urinary tract health, memory function, and healthy aging. Blue/purple fruits and vegetables contain healthy-promoting phytochemicals such as authocyanins and phenolics currently being studied for their antioxidants and anti-aging benefits.
Examples of the blue/purple colors
blackberries, blueberries, raisins, plums, dried plums, elderberries, purple figs, purple grapes, black currants, purple asparagus, purple cabbage, purple carrots, eggplant, purple peppers, potatoes (purple fleshed), black salsify, and purple belgian endive.
Benefits of the green group of fruits and vegetables
The green color of fruits and vegetables help maintain a lower risk of some cancers, vision health, and strong bones and teeth. Green fruits and vegetables have phytochemicals of lutein and indoles.
Examples of the Green color
avocados, green apples, green grapes, honeydew, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoflower, broccoli, broccoli rabe, brussels spouts, Chinese cabbage, green bean, green cabbage, celery, chayote squash, cucumbers, endive, lefty greens, leeks, lettuce, green onion, okra, peas, green peppers, sno peas, sugar snap peas, spinach, watercress, and zucchini.
Benefits of the white group of fruits and vegetables
The white color of fruits and vegetables helps maintain heart health, cholesterol levels, and a lower risk of some cancers. White, tan, and brown fruit and vegetables contain phytochemicals such as allicin, found in the onion family.
Examples of the White color
bananas, brown pears, dates, white nectarines, white peaches, cauliflower, garlic, ginger, Jerusalem artichokes, jicama, kohlrabi, mushrooms, onions, parsnips, potatoes (white fleshed), shallots, turnips, and whit corn.
Benefits of the yellow/orange group of fruits and vegetables
The yellow/orange color of fruits and vegetables helps maintain heart health, vision health, a healthy immune system, and a lower risk of some cancers. Yellow and orange fruits and vegetables contain antioxidants such as vitamin C, as well as carotenoids and bioflavonoids.
Examples of the yellow/orange colors
yellow apples, apricots, cantaloupe, cape gooseberries, yellow figs, grapefruit, golden kiwifruit, lemons, nectarines, mangoes, oranges, papayas, peaches, yellow pears, persimmions, pineapples, tangerines, watermelon, yellow beets, butternut squash, carrots, yellow peppers, yellow potatoes, pumpkin, rutubagas, sweet corn, sweet potatoes, yellow tomatoes, yellow winter squash, and yellow summer squash.
Benefits of the red group of fruits and vegetables
The red color of fruits and vegetables helps maintain heart health, memory function, urinary track health, and a lower risk of some cancers. The red gourp of fruits and vegetables have phytochemicals such as lycopene and anthocyanin.
Examples of the red color
red apples, blood oranges, cherries, cranberries, red grapes, pink/red grapefruit, red pears pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, radicchio, red onions, red potatoes, rhubarb, and tomatoes.