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Follow the Rainbow: Colorful and Nutritious Veggies for Your Kids!
Learn more about your colorful veggies and their wide range of nutritional benefits!
Color Food Sources Health Benefits RED tomatoes, watermelons, grapefruits, cherries, strawberries, raspberries and peppers Free radicals cause mutation and increase the incidence of developing cancer cells. These red fruits and veggies are rich in lycopene, a powerful scavenger of those gene-damaging free radicals. YELLOW/ORANGE apricots, lemons, mangoes, oranges, papayas, peaches, pineapples, tangerines, carrots, potatoes, pineapples These are good sources of carotene and biflavonoids, antioxidants that help repair damaged DNA, protect the skin from damage caused by free radicals, promote good eyesight, and help build a more resilient immune system. GREEN avocadoes, green apples, green grapes, kiwi, asparagus, broccoli, cabbage, green beans, celery, cucumber, leafy greens (lettuce, spinach, pechay), okra Greens are among the best sources of lutein, an antioxidant that promotes healthy vision. They are also rich in cancer-fighting chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens. BLUE/PURPLE blueberries, black currants, plums, raisins, prunes, eggplant, blackberries Blue and purple fruits and vegetables are rich sources of anthocyanin, an important nutrient for good blood circulation and for the health of the eye's retina. These fruits and veggies also contain phenols, which are currently being studied for their antioxidant that helps memory function and anti-aging benefits. WHITE white onion, leeks, garlic, chives, turnip, cauliflower, mushrooms White fruits and vegetables contain allicin, which helps control blood pressure and cholesterol, and increases the body's ability to fight infection. Cauliflower contains sulforaphane, while mushrooms contain selenium, both of which are potential cancer-fighting compounds.
Photography by Alfred Mendoza
- What Color Is Your Diet? by Dr. David Heber, director of the Center for Human Nutrition at the University of California, with Susan Bowerman, a dietitian
- The Color Code by Dr. James A. Joseph, chief of the Neuroscience Laboratory at Tufts University