Fruit and Veggie Color Wheel

It’s recommended that adults consume at least 5 servings of fruits and vegetables per day. Unfortunately, the reality of this recommendation is that most people don’t get the amount of servings their body needs to be healthy. For ideas on what fruits and veggies to purchase at the grocery store and descriptions of what each have to offer, take a look at the list below:

GREEN FRUITS AND VEGGIES

Examples:

Leafy greens (collard, mustard, and turnip greens, swiss chard, kale, spinach and lettuce), asparagus, green peppers, broccoli, green beans, peas, green cabbage, green onion, brussels sprouts, okra, zucchini, chinese cabbage (napa/bok choy), green apples, green grapes, honeydew melon, kiwi fruit, artichokes, celery, avocados, limes, zucchini, cucumber.

What do they do for you?

Overall, nutrients found in this green group reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free radicals, and boost immune system activity.

YELLOW-ORANGE FRUITS AND VEGGIES

Examples:

Carrots, summer squash, corn, rutabagas, cantaloupe, grapefruit, lemons, nectarines, organs, peaches, pineapples, tangerines, apricots, mangoes, papayas, nectarines, sweet corn, sweet potatoes.

What do they do for you?

Overall, nutrients in the yellow-orange group reduce age-related macula degeneration and the risk of cancer, lower LDL cholesterol and blood pressure, promote the formation and healthy joints, fight harmful free radicals, and help build healthy bones.

RED FRUITS AND VEGGIES

Examples:

Tomatoes, red peppers, red onions, beets, red cabbage, kidney beans, apples, grapefruit, red grapes, strawberries, cherries, watermelon, raspberries, cranberries, pomegranates, radicchio, radishes, rhubarb.

What do they do for you?

Overall, the red group reduces the risk of several types of cancer, lowers blood pressure and LDL cholesterol levels, act as antioxidants to protect cells from damage, support joint tissues, and help keep your heart healthy.

BLUE-PURPLE FRUITS AND VEGGIES

Examples:

Eggplant, purple grapes, plums, raisins, blueberries, blackberries, purple figs, black currants, prunes.

What do they do for you?

Overall, the blue-purple group support retinal health, lower LDL cholesterol, help boost your immune system, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, and limit the activity of cancer cells, they may also help reduce the risk of stroke and heart disease. Blueberries have been shown in some studies to improve memory and health aging.

WHITE FRUITS AND VEGGIES:

Examples:

Cauliflower, mushrooms, white beans, onions, garlic, parsnips, shallots, turnips, ginger, jicama, bananas, pears, potatoes, white corn.

What do they do for you?

Overall, the white group contains nutrients such as that provide powerful immune boosting activity, reduce the risk of colon, breast, and prostate cancers, help lower cholesterol and blood pressure. Bananas and potatoes are good sources of potassium. Potassium helps your heart and kidneys function, as well as prevent your muscles from getting sore after working out.