Whether raw or cooked, virtually all fruits and vegetables are nutritionally valuable for your body. However, fruits and vegetables are not all created equal. Specific varieties, or types of varieties, tend to provide different vitamins, minerals, etc. To ensure your body gets all the different nutrients it needs, it's critical that you get a variety of fruits and vegetables regularly.
White Fruits and Vegetables
Fruits and vegetables in the white category include cauliflower, bananas, some onions and mushrooms. They are known for helping reduce the risk of stomach cancer and for helping lower high blood pressure due to their significant levels of allicin and anthoxanthins.
Green Fruits and Vegetables
You will find mostly vegetables placed in the green category -- broccoli and spinach are two of the most well-known and beneficial examples. Fruits and vegetables in this category can help reduce the risk of heart disease and some cancers, as well as age-related vision problems. Green fruits and vegetables are particularly nutritionally valuable because they tend to contain high levels of folate, lutein and sulforaphane.
Yellow/Orange Fruits and Vegetables
You will find some tropical fruits, such as mangoes and several types of citrus, in the yellow/orange category, as well as colder-weather crops such as pumpkins and carrots. These types of produce tend to contain high levels of beta-carotene, which can help strengthen your body's immune system. They might particularly help your system fight stomach, lung or esophageal cancers, as well as heart disease.
Red/Pink Fruits and Vegetables
From cherries, to grapefruit, to red bell peppers, to tomatoes, the red/pink category of fruits and vegetables is one of the most varied. Produce in this category tends to be high in lycopene and can also help fight cancer -- particularly that of the prostate or lungs -- as well as high cholesterol and similar health complications.
Blue/Purple Fruits and Vegetables
If the green category is primarily dominated by vegetables, the blue/purple category is primarily dominated by fruits, such as grapes, plums and many different types of berries. They contain high levels of anthocyanins, a natural pigment that can also help prevent or minimize the risk of heart disease, stroke and cancer.
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