Taste the Rainbow

Did you ever look at a fruit or vegetable and wonder how it could be so beautiful in color yet so nourishing, not to mention delicious. It’s not a coincidence that foods rich in color (naturally) are richly beneficial to our health. It’s also not a coincidence that their components (vitamins, minerals, etc.) wonderfully complement each other where the other may be lacking.

Fruits and veggies are the richest source of phytochemicals, chemical compounds plants naturally produce as a protective mechanism. They not only protect the plant but help protect our health too. Different fruits and veggies contain different phytochemicals. Eat your colors and reap the colorful benefits.


Blue &  Purple

Anthocyanins & phenolics are the phtochemicals associated with blue and purple produce. Health benefits include lower risk of some cancers, urinary tract health, memory function and healthy aging.

Blackberries, Blueberries, Black currants, Dried plums, Elderberries, Purple figs, Purple grapes, Plums, Raisins, Purple asparagus, Purple cabbage, Purple carrots, Eggplant, Purple Belgian endive, Purple peppers, Potatoes (purple fleshed)



Lutein & indoles are the phytochemicals associated with green fruits & veggies. Health benefits include lower risk of some cancer, vision health and strong bones and teeth.

Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears, Artichokes, Arugula, Asparagus, Broccoli, Bok Choy, Brussels sprouts, Chinese cabbage, Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks, Lettuce, Green onion, Okra, Peas, Green pepper, Snow Peas, Sugar snap peas, Spinach, Watercress, Zucchini


White, Tan + Brown

Phytochemicals found in these fruits and veggies vary. One of the most popular is allicin which can found in the garlic and onion family. Health benefits include heart health, maintenance of healthy cholesterol and lower risk of some cancers.

Bananas, Brown pears, Dates, White nectarines, White peaches, Cauliflower, Garlic, Ginger, Jerusalem artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes (white fleshed), Shallots, Turnips, White Corn


Orange & Yellow

Carotenoids and bioflavonoids are the phytochemicals associated with orange and yellow produce. Health benefits include heart health, vision health, healthy immune system, and lower risk of some cancers.

Yellow apples, Apricots, Cantaloupe, Cape Gooseberries, Yellow figs, Grapefruit, Golden kiwifruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow pears, Persimmons, Pineapples, Tangerines, Yellow watermelon, Yellow beets, Carrots,, Yellow peppers, Yellow potatoes, Pumpkin, Rutabagas, Squash, Sweet corn, Sweet potatoes, Yellow tomatoes



Lycopene and anthocyanins are the phytochemicals associated with orange and yellow produce. Health benefits include heart health, memory function, lower risk of some cancers and urinary tract health.

Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red pears, Pomegranates, Raspberries, Strawberries, Watermelon, Beets, Red peppers, Radishes, Radicchio, Red onions, Red potatoes, Rhubarb, Tomatoes

  • http://fitmamaeats.squarespace.com/ FitMamaEats

    This is an awesome summary, thanks!

  • http://morethanamountfull.blogspot.com/ Chef Dennis

    what a beautiful salad!! thanks for all the great information!

    • Trish

      thanks, chef. love your blog. cheers!