This document summarizes the health benefits of different colored fruits and vegetables organized into groups based on their dominant phytonutrients and colors - Red, Blue/Purple, Green, Orange/Yellow, and White. Each section lists examples of foods in that color group and some of their associated health benefits such as improved heart health, memory function, urinary tract health, vision, and reduced cancer risk. The document encourages exploring "nature's natural colors" for their antioxidant and disease preventing properties.

1. Red
The Red group is comprised of fruits,
veggies, and legumes that contain
Anthocyanins and Lycopene. This group
is especially helpful for improving
memory function, heart health, urinary
tract health, and reducing risk for some
cancers!
Get your Reds from the following foods:
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,
Tomatoes, Red Beans, and Kidney Beans
Blue/Purple
The Blue/Purple group is comprised of
fruits, veggies, and legumes that contain
Anthocyanins and Phenolics. These groups
are particularly known for their
antioxidant, anti-aging, and cancer-
preventing properties, and are also
effective at improving urinary tract health,
and improving memory function!
Get your Blues and your Purples from the
following foods:
Blackberries, Blueberries, Black currants,
Dried plums, Elderberries, Purple figs,
Purple grapes, Plums, Raisins, Purple
asparagus, Purple cabbage, Purple carrots,
Eggplant, Purple Belgian endive, Purple
peppers, Potatoes (purple flesh), and Black
beans
Phytonutrients
Explore the benefits of nature’s
natural colors!
By: Emily Seferovich

2. The Green group is comprised of fruits,
vegetables, legumes, whole grains, and nuts
that contain Lutein, Indoles, Sulforaphane,
Carotenoids, and Isoflavones. These
phytochemicals are known for their
antioxidant properties in addition to their
ability to improve vision, and reduce risk for
some cancers.
Get your Greens from the following foods:
Avocados, Green apples, Green grapes,
Honeydew, Kiwifruit, Limes, Green pears,
Artichokes, Arugula, Asparagus, Broccoli.,
Brussels sprouts, Chinese cabbage (Bok
Choy), Green beans, Green cabbage, Celery,
Chayote squash, Cucumbers, Endive, Leafy
greens, Leeks, Lettuce, Green onion, Okra,
Peas, Green pepper, Snow Peas, Sugar snap
peas, Spinach, Watercress, Zucchini,
Legumes:, Green split peas, Green
lentils ,Lima beans.
Orange/Yellow
The Red group is comprised of fruits,
veggies, and legumes that contain
Carotenoids and Bioflavenoids. These
groups contains strong antioxidants, and
help to Improve heart health, vision health,
immune system function, and reducing the
risk of some cancers are among the
benefits of orange/yellow produce.
Get your Yellows and Oranges from the
following foods:
Yellow apples, Apricots, Cantaloupe, Cape
gooseberries, Yellow figs, Grapefruit,
Golden kiwifruit, Lemon, Mangoes,
Nectarines, Oranges, Papayas, Peaches,
Yellow pears, Persimmons, Pineapples,
Tangerines, Yellow watermelon, Yellow
beets, Butternut squash. Carrots, Yellow
peppers, Yellow potatoes, Pumpkin ,
Rutabagas, Yellow summer squash, Sweet
corn, Sweet potatoes, Yellow tomatoes,
and Yellow winter squash
White
The White group is comprised of fruits,
vegetables, legumes, whole grains, and nuts
that contain Allicin, Lignans,
Isothiocyanates, Isoflavones, and Phytates.
These phytochemicals are known for their
cholesterol maintenance properties in
addition to their ability to increase heart
health, decrease risk of some cancers, and
Inhibit tumor growth.
Get your Whites from the following foods:
Bananas, Brown pears, Dates, White
nectarines, White peaches, Cauliflower,
Garlic, Ginger, Jerusalem artichoke, Jícama,
Kohlrabi, Mushrooms, Onions, Parsnips,
Potatoes, Shallots, Turnips, White corn,
Soybeans, Lentils, Rye, Barley, Flaxseed, and
Pecans
Green