Food is essential to your health and your ability to have ample energy and proper cell function. MedlinePlus says the food you eat provides nutrients such as proteins, carbohydrates, fats, vitamins, minerals and water that your body uses to grow and repair cells and tissues. A healthy diet includes a variety of foods, such as lean meats, poultry, fish, water, whole grains, and fruits and vegetables. A diet rich in fruits and vegetables provides health benefits and can lower the risk for chronic disease.
Benefits
The Harvard School of Public Health says fruits and vegetables are important to your overall health and may give you additional health benefits. It also says there is compelling evidence that a diet rich in fruits and vegetables can lower your risk of heart disease and stroke. Some types of fruits and vegetables are also thought to protect against certain cancers.
Significance of Colors
According to the CDC, eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients to fight diseases and stay healthy. According to dietitian Julie Garden-Robinson, a food and nutrition specialist at North Dakota State University, some healthy colors to consider include reds, oranges, yellows, greens, blues, purples and whites. The different colors have different benefits and should be eaten regularly.
Reds, Yellows and Oranges
Garden-Robinson says red fruits and vegetables, such as tomatoes and beets, may help reduce the risk of several types of cancer, especially prostate cancer, and red berries may act as powerful antioxidants that protect cells from damage. Healthy red suggestions include apples, beets, cherries, cranberries, grapefruit, red grapes, peppers, radishes, strawberries, tomatoes and watermelon.
She adds that orange and yellow produce is rich in carotenoids, which help reduce the risk of cancer and heart disease, can improve immune system function and aid healthy vision. Yellow and orange produce includes apricots, squash, carrots, lemons, oranges, papayas, peaches, pineapples, sweet potatoes and tangerines.
Blues, Purples and Whites
Blue and purple fruits and vegetables contain phytonutrients called anthocyanins that act as powerful antioxidants that protect cells from damage and may help reduce the risk of cancer, stroke and heart disease, says Garden-Robinson. Some examples include blackberries, blueberries, eggplant, figs, plums, purple grapes and raisins.
White vegetables contain health-promoting chemicals, which may help lower cholesterol and blood pressure and may help reduce the risk of stomach cancer and heart disease, according to North Dakota State University. Some examples of these types of foods include cauliflower, garlic, ginger, mushrooms, onions, potatoes and turnips. Bananas are also considered a white fruit.
Eat Your Greens
Green vegetables are the most commonly eaten fruits and vegetables and provide many health benefits. Green foods have anti-cancer properties and provide the essential nutrients needed by your body. Some healthy examples of greens include asparagus, avocados, green beans, broccoli, Brussels sprouts, spinach, cucumbers, lettuce, kiwi and limes.
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