Fruit and Vegetable Chart Color Why It’s Good For You Fruit and Veggie Examples • Lycopene: • Reduces risk of prostate cancer tomatoes, watermelon, cabbage, red • Reduces risk of hypertension bell peppers • Decreases LDL (bad) cholesterol levels • Quercetin • Decreases plaque formation , cherries, , red onions, Red • Reduces risk of lung and breast cancers beets • Improves aerobic endurance capacity • • Reduces risk of heart disease red raspberries, sweet cherries, • Improves brain function and memory , cranberries, beets, red apples, • Improves balance kidney beans • Improves vision • Beta / , , sweet potatoes, • Improves eye health cantaloupes, apricots, peaches, papaya, Reduces risk of cancer and heart disease / • grapefruits, , butternut squash • Helps to fight infection • 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, , • 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, beans, collard disorders greens, okra, broccoli Green • Helps to fight infections • Regulates digestion • 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, , elderberries • Improves balance / • Improves vision • Phenolics • Reduces risk of heart disease • Reduces risk of Alzheimer’s disease , , 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 • , shallots • Reduces risk of heart disease and stomach cancer • Sulfaforaphanes , pears, cauliflower, jicama, • Reduces risk of cancer mushrooms, parsnips, potatoes, turnips