Fruit and Vegetable Color Chart Color Why It’s Good For You Fruit and Veggie Examples • Lycopene: • Reduces risk of prostate cancer tomatoes, watermelon, red cabbage, red • Reduces risk of hypertension bell peppers • Decreases LDL (bad) cholesterol levels • Quercetin • Decreases plaque formation apples, cherries, cranberries, red onions, Red • Reduces risk of lung and breast cancers beets • Improves aerobic endurance capacity • Anthocyanins • Reduces risk of heart disease red raspberries, sweet cherries, • Improves brain function and memory strawberries, cranberries, beets, red apples, • Improves balance kidney beans • Improves vision • Beta Carotene/Vitamin A Carrots, pumpkins, sweet potatoes, • Improves eye health cantaloupes, apricots, peaches, papaya, Reduces risk of cancer and heart disease Orange / • grapefruits, persimmons, butternut squash • Helps to fight infection Yellow • Bioflavonoids oranges, grapefruit, lemons, tangerines, • Reduces risk of heart disease clementines, peaches, papaya, apricots, • Improves brain function nectarines, pineapple • Beta Carotene/Vitamin A kale, spinach, lettuce, mustard greens, • Keeps eyes healthy cabbage, swiss chard, collard greens, • Reduces risk of cancer and heart disease parsley, basil, beet greens, endive, chives, • Helps to fight infections arugula, asparagus • Folate • Reduces risk of birth defects spinach, endive, lettuce, asparagus, • Protection against neurodegenerative mustard greens, green beans, collard disorders greens, okra, broccoli Green • Helps to fight infections • Regulates digestion • Lutein kale, spinach, dandelion greens, turnip • Reduces risk of cataracts greens, swiss chard, chicory, collard • Improves skin health greens, parsley, basil, peas, leeks, honeydew melon, kiwis • Indoles broccoli, cabbage, brussel sprouts, bok Reduces risk of breast, colorectal, prostate, • choy, arugula, kale esophageal, kidney cancers • Anthocyanins • Reduces risk of heart disease • Improves brain function and memory grapes, blackberry, blueberry, elderberries • Improves balance Blue / • Improves vision • Phenolics Purple • Reduces risk of heart disease • Reduces risk of Alzheimer’s disease eggplant, plums, prunes, raisins • Reduces risk of Diabetes • Reduces risk of various cancers • Allicin • Helps lower cholesterol and blood pressure garlic, onions, leeks, scallions, chives, Reduces inflammation and fungal growth • cauliflower, shallots • Reduces risk of heart disease and stomach White cancer • Sulfaforaphanes bananas, pears, cauliflower, jicama, • Reduces risk of cancer mushrooms, parsnips, potatoes, turnips