Everyday we are enlightened by new improved information about our food, our health and our well-being. Considering, they are all connected and work hand in hand to create a happy, lifelong outcome it would be wise to maximize and improve our lifestyle every chance we get, beginning with what we choose to eat and knowing why we choose to eat it.

As we discover more knowledge and information that seems to take us back in time to simpler, plant-based eating methods and diets, we can clearly see that there are clues in the foods we eat. Within the foods, fruits and vegetables namely which, we have always eaten there are not-so-hidden clues that when paid attention to, can and will indicate why, when and how much of something we should be eating.

So with the notion of clues being in our plant-based natural foods, I started looking at their colors.  It’s been long advertised that the more colorful your food is the better… but I wanted to know more, I wanted to know why. I also Loved the idea that a rainbow of food could lead me to a happier outcome, be it full of gold or not.

Here is a simple compilation of our beloved, colorful fruits and vegetables and exactly why they are good for us. Choose your colors wisely and don’t be afraid to mix and match.


You can expect to find nutrients like lignans, beta-glucans, Epigallocatechin gallate (EGCG), & Secoisolariciresinol diglucoside (SDG), that provide potent immune boosting activity. They reduce the risk and spread of cancer and balance hormone levels.

Some white fruits & vegetables: Bananas, Brown pears, Cauliflower, Garlic, Ginger, Jerusalem Artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White nectarines, White peaches.


Contain nutrients, which can lower blood pressure, reduce the risk of prostate cancer, and reduce tumor growth as well as cholesterol levels. Additionally it is helpful and beneficial to those suffering from arthritis.

Some red fruits & vegetables: Beets, Blog oranges, Cherries, Cranberries, Guava, Papaya, Pink Grapefruit, Pomegranates, Radicchio, Radishes, Rasberries, Apples, Grapes, Peppers, Potatoes, Rhubarb, Strawberries, Tomatoes, Watermelon


Known mostly for its high levels of beta-caotene, yellow and orange fruits and vegetables also  contain flavonoids, potassium, and vitamin C. Yellow and orange fruits and veggies aid in lowering blood pressure and cholesterol levels. They also prolong youth and vitality and promote collagen formation while building strong and healthy bones.

Some yellow & orange fruits and vegetables: Apricots, Butternut squash, Cantaloupe, Cape Gooseberries  Carrots, Golden Kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Sweet Corn, Sweet Potatoes, Tangerines, Yellow Apples, Yellow Beets, yellow Figs, Yellow peppers Yellow Potatoes, Yellow Summer Squash, Yellow Tomatoes, Yellow Watermelon, Yellow Winter Squash.


Green fruits & vegetables contain chlorophyll, fiber, calcium, folate, vitamin C and beta-carotene. These reduce the risk of cancer, and lower cholesterol and blood pressure levels.  They also improve the digestive system, boosts the immune system and improves vision and retinal health.

Some green fruits & vegetables: Artichokes, Arugula, Asparagus, Avocados, Broccoflower, Broccoli, Brussel sprouts, Celery, Chayote  squash, Chinese cabbage, Cucumbers, Endive, Green apples, Green beans, Green cabbage, Green grapes, Green onion, Green pears, Green peppers, Honeydew, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Okra, Peas, Sno Peas, Spinach, Sugar snap peas, Watercress, Zucchini.


These contain vitamin C, fiber, flavonoids and quercetin. Blue and purple fruits and veggies work toward lowering blood pressure and cholesterol levels while boosting the immune system. They also improve digestion by increasing mineral absorption, fight inflammation and reduce cancer cells activity and tumor growth.

Some blue & purple fruits & vegetables: Black currants, Blackberries, Blueberries, Dried plums, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple Potatoes, Purple asparagus, Purple cabbage, Purple carrots, Purple figs, Purple grapes, Purple peppers, Raisins.

There is no doubt I will look at my fruits and vegetables a little differently from now on, and guaranteed they are about to taste even better.

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