Nutrition Education Manager Highlights the Benefits of 'Eating the Rainbow'

June is National Fresh Fruit and Vegetable Month, and fresh produce is something worth celebrating!

Fruits and vegetables come in a variety of colors, and each color provides our bodies with different nutrients that support our health. This month, John Coleman, The Food Bank’s nutrition education manager, highlights some potential benefits of “eating the rainbow.”

Check out John's tips for incorporating colorful produce into your meals below!

Red:

• Some red fruits and vegetables get their color from a phytonutrient called lycopene.
• Red fruits and vegetables contain nutrients that may help support heart health and a healthy immune system. 
• Some examples include cherries, tomatoes, red bell peppers, strawberries and watermelon.

Orange: 

• Orange fruits and vegetables get their color from a phytonutrient called carotenoids.
• Orange fruits and vegetables contain nutrients that may help support healthy eyes and immune function. 
• Some examples include carrots, sweet potatoes, oranges, peaches, mangoes and pumpkin.

Yellow:

• Yellow fruits and vegetables get their color from phytonutrients called carotenoids, which are also found in orange fruits and vegetables.
• Yellow fruits and vegetables contain nutrients that may support healthy digestion and support our immune system. 
• Some examples include bananas, pineapple, yellow peppers, corn, lemons and yellow squash.

Green:

• Green fruits and vegetables get their color from a phytonutrient called chlorophyll.
• Green fruits and vegetables are packed with vitamins, minerals, fiber and antioxidants that help support overall health. 
• Green foods may help support healthy bones, eyes and heart health. 
• Some examples include spinach, broccoli, peas, green beans, kiwi, avocados and leafy greens.

Blue/Purple:

• Blue and Purple fruits and vegetables get their color from phytonutrients called anthocyanins.
• These nutrients act as antioxidants and may help support brain health, heart health and healthy aging. 
• Some examples include blueberries, blackberries, grapes, eggplant and purple cabbage.

White:

• White fruits and vegetables get their color from a phytonutrient called anthoxanthins.
• White fruits and vegetables contain phytonutrients that may help support heart health, healthy cholesterol levels and our immune system. 
• Some examples include cauliflower, onions, garlic, mushrooms, potatoes, parsnips, bananas and pears.

Tips for "eating the rainbow:"

• Try to include at least one serving of fruit or vegetables at each meal or during snacks. Smoothies can be an excellent way to do this!
• Use canned or frozen fruits and vegetables in your home cooking if that makes it easier to have a serving of vegetables at meal times.
• Try swapping out certain foods for a fruit or vegetable. For example, try making a stir fry with riced cauliflower instead of rice.