What Colors Are Your Fruits and Vegetables?

What Colors Are Your Fruits and Vegetables?

by Dr. Madelyn Fernstrom

One key to good health is a “colorful plate.” Colorful fruits and veggies are loaded with vitamins and minerals, as well as “phytochemicals.” That’s a fancy word for plant nutrients that vary depending with color of the produce - the stuff that provides color to your food also provides these value-added nutrients. And, each color contains different phytochemicals, so variety counts for optimal nutrient concentration! Aim for 5 servings a day – even though recent recommendations boost that to 7-9 for many people. It’s tough enough to get “5 a day,” and some is better than none.

Don’t forget “white” and “black” foods as well. I’m not talking about white bread – but about vegetables like parsnips, leeks, onions and garlic. Try some black beans or black sesame seeds, or blackberries (well, they’re actually dark blue!).

And what about those gourmet vegetables in unusual colors? Stick with the traditional colors of fruits and vegetables for optimal health benefits and price. While you’ll find yellow and orange peppers beside the standard green ones, the cost can be 3-4 times higher! The same goes for yellow tomatoes, red celery; orange cauliflower, white eggplant, and yellow watermelon; the colors are exotic, but the price is sky-high. The best way to put color in your plate is to mix and match what you enjoy, not what you feel you should be eating. Try a fruit salad – fresh, canned, or frozen fruits (skip the syrupy kind) - with endless ways to combine your favorites. A vegetable soup is as easy as combining some reduced-sodium beef or chicken broth, or tomato soup, with a bag or two of your favorite unsauced, frozen mixed vegetable combinations.

How do you add color to your diet? Share your thoughts!