What’s in a color? Maybe nothing normally… but when it comes to fruits and vegetables… it’s everything!

The colors found in fruits and vegetables are geared to building the immune system in its own way, which is why it is so important to get a variety of colors in your diet. With this you can get the full variety of phytochemicals – beneficial plant chemicals – on a daily basis. Besides, you won’t be able to get all of these in any one supplement. There are over 12,000 phytochemicals which have the 180 vitamins and minerals that we need to function properly.

Here are the colors and their benefits:

Let’s start with Green - broccoli, callaloo, leaf and romaine lettuce, spinach and cabbage are excellent for the circulatory system. With minerals and B-complex vitamins abound, these work as a powerful anti-cancer foods.

Moving on to Red – tomatoes, watermelon and red cabbage has phytochemicals to reduce free radical damage. Lycopene is great for the men, as it helps to prevent prostate problems, plus it helps the skin to fight sun damage.

Now on to Orange – carrots, pumpkin, squash, sweet potatoes, apricots and cantaloupe have carotenoids which help prevent cancer by repairing the DNA. And yes, it’s not just a myth; they are actually good for your eyes even at nights.

Then there’s the Green/Yellow variety like yellow corn, green peas, avocado and honeydew which contain the carotenoids lutein and zeaxanthin excellent for reducing the risk of developing cataracts and macular degeneration.

The Orange /Yellow combination like oranges, pineapple, tangerines, peaches and papaya are high in antioxidants, particularly Vitamin C, and improves the mucus membranes and connective tissue. They also improve circulation and prevent inflammation which helps to prevent heart disease.

The White/Green kinds like onions, garlic, celery, pears and chives have a number of phytochemicals. Garlic and onions (don’t mind the smell) are an excellent source of allicin, the anti-viral, anti-bacterial, and anti-fungal phytochemical. Adding these to meals can reduce the effects of potential toxicity of high fat meats. The minerals in celery, particularly organic sodium, keep the fluid in the joints healthy.

Moving to the dark side - Red/Blue/Purple such as red apples, beets, blueberries, strawberries, cranberries, prunes, concord grapes, blackberries are very rich in powerful antioxidants that protect against heart disease by improving circulation and preventing blood clots. For the ladies popping berries can help in the anti-aging fight by keeping the blood circulating and reducing the effects of trans fat.

So when you color-code your diet, try to include at least 5 colors. This way, you will get your daily needs.

* Please note that a lot of nutrients are in the (edible) skins of fruits and vegetables – peeling these will reduce their benefits.