The bright colors of fruit are like a code signaling the nutrients contained inside, but you don't need a complicated code breaker to figure out the health benefits that come from eating fruit. Just include plenty of colors in a wide array of choices to help prevent heart disease, lower cholesterol levels and reduce your risk of developing eye or bone problems. The Harvard School of Public Health recommends a minimum of 2 cups of fruit per day for the average adult.
Yellow
Yellow fruits do more than look pretty on a plate -- they offer nutrients that may play a role in preventing heart disease. The Harvard School of Public Health cites a long-term Harvard study that found that a higher consumption of fruits and vegetables significantly lowered the risk of heart disease and stroke. Lemons and grapefruit are specifically mentioned as important components in a heart-healthy diet. Pineapple is an excellent source of vitamin C and very low in calories.
Orange
Flaunting an appealing color, orange fruits are letting you know they are good sources of beta-carotene and vitamin C. Cantaloupe, with its creamy, pale-orange flesh, contains vitamin A, which is essential to skin and eye health. Mangoes, papayas and every variety of oranges are excellent sources of vitamin C, which aids in a strong immune system. Look for apricots and peaches in the orange fruit group and remember that fruit contains no fat, cholesterol or sodium.
Red
Red fruits draw the eye for a good reason: they're loaded with nutrients and very good for you. Registered dietitian Grace Derocha, writing for Blue Cross Blue Shield of Michigan, notes that red fruits contain vitamins A and C and antioxidants that may help prevent damage from free radicals in the body. Strawberries are an excellent source of vitamin C. Look for cherries, pomegranates, watermelon and red grapes in the produce aisle, but don't overlook dried fruits, such as cranberries.
Purple and Blue
Karen Ansel, a registered dietitian with the American Dietetic Association, notes that the antioxidants in purple and blue fruits may lower your risk of developing some cancers, keep your urinary tract healthy and aid with memory and some of the negative effects of aging. Look for plums and purple grapes when they're in season, and choose prunes and raisins when they're not. Blackberries and blueberries are a good source of vitamin C and fiber.
Green
Green is a color more often associated with vegetables, but green fruits are a good source of essential nutrients. Kiwi is an excellent source of vitamin C and contains fiber, calcium and iron. Look for green apples, grapes and limes, and keep in mind that an avocado is a fruit and not a vegetable. Avocados contain more potassium than bananas, reports the Centers for Disease Control and Prevention, and they are a good source of heart-healthy monounsaturated fat.
References
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits - Nutrient Information
- American Dietetic Association; Let Color Be Your Guide to Nutritious Meals and Eat Right with Color During National Nutrition Month; February 2011
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- A Healthier Michigan; 10 Reasons to Eat Orange and Yellow Fruits and Veggies; Grace Derocha; March 2011
- A Healthier Michigan; Using Color as a Guide to a Better Diet: 9 Health Benefits of Red Fruits and Vegetables; Grace Derocha; March 2011
- Centers for Disease Control and Prevention: Fruit and Vegetable of the Month
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