> Blue & Purple
Blue and purple fruits and vegetables contain anthocyanins and antioxidants , which have anti-inflammatory properties and are associated with improved brain health and memory . Resveratrol can delay cellular aging , protect the heart and reduce risk of some cancers . They also contain fiber , manganese , potassium , and vitamins B6 , C and K1 . Blue and purple fruits and vegetables help lower blood pressure and reduce the risk of stroke . They are thought to lower the risk of type 2 diabetes and neurological disorders . Fruits and vegetables include blackberries , blueberries , purple cabbage , Concord grapes , eggplant , figs , plums , purple elderberries and raisins .
> White & Brown
White and brown fruits and vegetables contain flavonoids and allicin , which have anti-tumor properties , and they contain digestion-boosting fiber , and folate , magnesium , manganese , potassium , and vitamins B6 and K1 . These fruits and vegetables are antioxidants and have anti-inflammatory properties . They can reduce cholesterol and blood pressure , improve bone strength , maintain healthy hearts and decrease the risk of stomach cancer . Good sources include beans , cauliflower , daikon radishes ( a long , white , winter radish ), garlic , ginger , jicama , leeks , mushrooms , nuts , onions , parsnips , white potatoes and whole grains .
> Wrap Up
Harvard Medical School provided a helpful , easily remembered , summary of what each of the four vibrant color groups of the food rainbow contributes to our diet . ( The white and brown group was not listed .) Here is the basic information :
Red signifies the presence of lycopene , which is a carotenoid pigment with antioxidant properties that protect our bodies from the damaging effects of free radicals that destroy our cells and tissues .
Green has compounds that have been linked to a decreased risk of various cancers .
Orange and yellow indicate beta-carotene , which the body converts into vitamin A for good vision and eye health , a strong immune system and for healthy skin and mucous membranes . Blue and purple indicate the presence of anthocyanins , which are compounds with antioxidant properties that appear to help delay cellular aging and decrease the risk of blood clots . The American Cancer Society recommends two and a half cups per day of fruits and vegetables ; however , the most recent U . S . Dietary Guidelines recommend two and a half cups of vegetables and 2 cups of fruit per day , based on a 2,000-calorie diet . But , remember that one-half cup of chopped raw vegetables or fruit makes one serving and leafy greens take up considerably more space , so 1 cup of them is a full serving . In addition , a halfcup of dried fruit equals one serving . Do not hesitate to include frozen fruits and vegetables ; they are just as nutritious as fresh . Many sources tell us that at least two-thirds of our plate should contain vegetables , fruits , whole grains and beans . Only one-third or less of our plate should contain animal products .
Plant-based foods contain more vitamins , minerals and phytochemicals and are higher in fiber than animal products .
The fruits and vegetables with deepest and brightest colors or with strongest flavors are often the best sources of phytochemicals . Also , the skins of fruits and vegetables often contain larger concentrations of phytochemicals than the fruit itself .
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