Red

Red fruits and vegetables typically get their color from lycopene and anythocyanins. While these flavanoids have been linked to powerful cancer-fighting properties and are lauded for their antioxidant properties, red produce is most notable for it’s typically high levels of vitamin A, vitamin C, Manganese, and Fiber.

Together you get fruits and vegetables that are good for memory, lung function, joints, and fighting various cancers including prostate cancer. Red produce is also good for lowering LDL cholesterol, lowering blood pressure, and fighting free radicals.

Notable Red Produce: Take note of pomegranates with their high levels of various B vitamins, rhubarb with its high concentrations Vitamin K and Calcium, and beets for its high folate and B9 count.

Orange and Yellow

Chances are you already know what contributes the yellow and orange pigment to these fruits and vegetables. That’s right; it’s beta-carotene (a form of vitamin A). Orange and yellow fruits and vegetables are also colored with carotenoids. Because these fruits and vegetables are just a pigment away from their red cousins, they contain a similar vitamin and mineral profile. This group is high in Vitamin A and C, just like their red buddies. They also are typically abundant in fiber. The yellow ones typically contain more vitamin C but less vitamin A than the orange ones.

Orange and yellow produce is great for our immune system, heart health, fighting aging, vision, and skin health. Just like red produce, a well-balanced diet of orange and yellow fruits and vegetables will help lower LDL cholesterol and blood pressure, and can help fight those pesky free radicals.

You’ll also notice significant levels of manganese, potassium, and various B vitamins in this group.

Notable Orange and Yellow Produce: The star here could definitely be the banana which is high in B6, potassium and manganese plus a bunch of other vitamins and minerals. Don’t forget sweet potatoes and corn which are both high in various B vitamins. Corn is also rich in magnesium and starch.

White and Tan

The plant pigment Anthoxanthin is the workhorse here though beta-glucans, lignans and other complicated, long-named chemical compounds play their part too. Just because this group is void of color, it doesn’t mean they are lacking in vitamins and nutrients. In fact, these fruits and vegetables are stars when it comes to the immune system as they are filled with anti-bacterial, anti-fungal, and anti-viral properties. You’ll also find vitamin C, vitamin K, folate, and fiber in this group.

These seemingly colorless fruits and vegetables are great at reducing the risk of various cancers, balancing hormone levels, and most importantly improving and aiding our immune system. If you’ve got a cold, skip the chicken soup and go straight to an onion and garlic broth.

Notable White and Tan Produce: Soy beans. These miracle plants are packed with vitamin B6, choline, iron, magnesium, phosphorus, potassium and, sodium. Not only that but they’re high in protein too. It’s little surprise you can find just about anything and everything made from soy these days.

Green

The most celebrated of the colors has to be green, after all how often have you heard your mother demand you, “eat your greens!”

And that’s for good reason. Green vegetables and fruits mostly get their color from chlorophyll, which incidentally is powerful in fighting cell damage that can lead to cancers. This green group is filled with vitamin K, vitamin C, numerous B vitamins, just about every nutritional metal, and various minerals including, calcium, and potassium. Green produce, especially those leafy greens, are chocked full of fiber too.

The fruits and vegetables in this group are great at aiding digestion, improving the immune system, and are beneficial for our vision, bones, and teeth. You can also lower your LDL cholesterol and blood pressure with a healthy helping of daily greens. Studies also show that greens can help fight diabetes and promote heart health. Now you know why your mother has advocated a green diet all these years.

Notable Green Produce: Let’s start with the avocado which is high in vitamin B2, B3, B5, B6, and B9, vitamin E, and potassium. Soy beans are also high in just about every B vitamin, and they also contain iron, magnesium, manganese, phosphorus, potassium, and zinc. Asparagus, Brussels Spouts, and Peas are all high in vitamin B1, Iron, and numerous other elements.

Blue and Purple

Blue and purple comes from anthocyancins (like you find in red produce), which are powerful antioxidants. They also contain other phytochemincals and flavanoids such as lutein, zeaxanthin, resveratrol, ellagic acid, and quercentin, all adding to their powerful antioxidant and cancer-fighting properties. You’ll also find fiber, vitamin C, vitamin K, and manganese in significant quantities in blue fruits and vegetables.

In addition to fighting cancer, the blue group is great for improving memory and brain functions, fighting inflammation, improving the immune system, aiding in digestion, fighting aging, and heart health. They are also reported to be anti-carcinogens, which means they can help slow, stop, or even reverse cancerous cell growth.

Notable Blue and Purple Produce: Figs with their high levels of calcium, iron, magnesium, phosphorus, and potassium, may be there stars here but you shouldn’t overlook the plethora of berry varities (both those you can find in the store and those you can only find out in the wild), which carry significant levels of vitamin K, manganese, vitamin E, folic acid and more.