Eat the Rainbow for Your Health

Colorful fruits and vegetables are the result of phytonutrients. Each one is full of compounds that help protect against disease.

Red

Phytonutrient: Lycopene
tomatoes, watermelon, strawberries, sweet red peppers, guava, pink grapefruit

• Can support heart health
• May reduce the risk of certain cancers
• Promotes healthy skin

Orange/Yellow

Phytonutrient: Beta-carotene
carrots, cantaloupe, sweet potatoes, yellow peppers, bananas, pineapple, corn, oranges

• Protects eye health
• Reduces age-related macular degeneration
• Supports lung health

Green

Phytonutrient: Chlorophyll, lutein
spinach, kale, broccoli, avocados, asparagus, green cabbage, Brussels sprouts

• Protects eye health
• May lower the risk of cancer
• Maintains healthy blood pressure
• Supports bone health

Blue/Purple

Phytonutrient: Anthocyanins
blueberries, blackberries, grapes, purple cabbage, eggplant, plums

• Protects against type 2 diabetes
• May improve memory, attention and cognitive
• May lower the risk of certain cancers

White

Phytonutrient: Anthoxanthins, allicin
cauliflower, garlic, leeks, onions, mushrooms, parsnips

• Promotes heart health
• Associated with lower stroke risk
• May protect against certain cancers

How Much To Eat Every Day

Use Fresh or Frozen
1.5 – 2 cups of fruit
2 – 3 cups of vegetables

Try To Incorporate

2 – 3 colors of fruit and vegetables at every meal
Lightly cooking vegetables with a little butter or oil increases nutrient absorption.