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# Eat variety of fruit/vegetables for better health
- URL: https://www.foodconsumer.org/fruit_vegetable_0629120726/
- Published: 2012-06-30T08:22:00.000Z
- Updated: 2026-09-22T16:20:43.000Z
- Description: A color-by-color guide to produce: red and purple foods supply anthocyanins, greens supply indoles and sulforaphane, onions and garlic supply allicin, and yellow-green foods supply lutein and zeaxanthin, linked to protection of the eyes.
- Author: Food Consumer
- Tags: Food, Nutrition, #vivvo-import

By Marie Cendejas

Consuming a diet rich in naturally colorful foods encourages ultimate health balance. Enjoying a variety of each color group provides a powerful defense against diseases and environmental stressors. Scientific research has confirmed the importance of consuming a broad spectrum of fruits and vegetables to protect and enhance physical well being, according to Natural News.

The color in fruits and vegetables contain an astonishing 25,000 bioactive chemicals that are found to be beneficial for optimum health. Phytochemicals are compounds that help to protect plants from various dangers such as UV rays and damaging pests. These same compounds are the very elements that help to protect us too.

Red/Purple: These foods with red/purple colors are packed with anthocyanins, powerful antioxidants that help protect against cellular aging, Alzheimers, and heart disease. For instance, red wine, strawberries, tomatoes, red apples, prunes, blueberries, purple grapes, eggplants and beets are good for you.

Green: Green-colored vegetables help to protect against cancer by inhibiting carcinogens with indoles, isocyanate, and sulforaphane. Greens include kale, brussels sprouts, cabbage and broccoli.

White/Green: The active component allicin found in the onion/garlic demonstrates anti-tumor activity. The flavonoid antioxidants quercetin and kaempferol are found in pears, endive, celery and white wine.

Yellow/Green: It provides substantial amounts of the carotenoids lutein and zeaxanthin which protect the eyes. Both compounds lower the risk of age-related macular degeneration and cataracts, and lutein also protects against atherosclerosis. Some examples are mustard greens, arugula, collards, spinach, honeydew melon, yellow corn and avocado.

Orange: Foods with orange color contain beta and alpha carotene, which assist in repairing damaged DNA and protect against cancer. Good sources are carrots, acorn squash, apricots, mangos and sweet potatoes.

Orange/Yellow: It helps prevent heart disease through the compound beta cryptothanxin, and are also high in vitamin C which provides abundant health protecting benefits. Also, the skin of an orange contains high amounts of a protective fat that has been shown to annihilate cancer cells in humans. Focus on foods such as tangerines, peaches, papayas, oranges and pineapple.