Cracked! The Color Code to Healthy Foods | How to Improve Your Health by Color


Improving your health is as simple as ‘following the rainbow’. That is, following a meal plan that is packed full of essential vitamins and nutrients that are sure to rev up your metabolism while also adding flavor and variety to your meals.

Orange and Yellow Fruits and Vegetables:

Orange and yellow fruits and vegetables are packed with Vitamin C, potassium, and beta-carotene. These nutrients have been proven to help maintain eye health, lower blood pressure, and lower LDL cholesterol.

Fruits and vegetables full of these great vitamins and nutrients include:

  • Sweet potatoes

  • Tangerines

  • Pineapples

  • Carrots

  • Orange bell peppers

  • Yellow bell peppers

  • Yellow squash

  • Oranges

  • Cantaloupe

  • Yellow apples

  • Apricots

  • Butternut squash

  • Nectarines

  • Mangos

  • Peaches

  • Pears

  • Persimmons

Red Fruits and Vegetables:

Red fruits and vegetables are packed with antioxidants. Antioxidants help to reduce cholesterol, lower blood pressure, and reduce the risk of some cancers.

Antioxidants found in red fruits and vegetables are also important for helping to maintain heart health.

Red fruits and vegetables packed with antioxidants include:

  • Cranberries

  • Red Cabbage

  • Tomatoes

  • Watermelon

  • Pomegranates

  • Beets

  • Red bell peppers

  • Raspberries

  • Strawberries

  • Rhubarb

  • Pink grapefruit

  • Cherries

Green and Yellow Fruits and Vegetables:

Green fruits and vegetables are rich with fiber, antioxidants and Vitamin B. These vitamins and nutrients are helpful in maintaining eye health and helping the circulatory system. They are also important in developing strong bones and teeth. Vitamin B has also been proven to help reduce the risk of birth defects.

Green fruits and veggies packed with these healthy vitamins and nutrients include:

  • Lettuce

  • Artichokes

  • Cucumbers

  • Green Onions

  • Spinach

  • Zucchini

  • Kiwi Fruit

  • Honeydew Melon

  • Asparagus

  • Broccoli

  • Brussels sprouts

  • Green Apples

  • Avocados

  • Green beans

  • Peas

  • Limes

Blue Fruits and Vegetables:

Blue and purple fruits and vegetables are known to help with circulation, memory function, and the prevention of blood clots. They are also used for their anti-aging properties and are helpful in the prevention of heart disease.

Fruits and vegetables packed with these great properties include:

  • Purple/Red Grapes

  • Blueberries

  • Prunes

  • Raisins

  • Figs

  • Blackberries

  • Purple/Red Onions

  • Eggplant

  • Purple Cabbage

White Fruits and Vegetables:

White fruits and vegetables are rich in potassium and are known to help lower blood pressure and cholesterol. They may also be helpful in reducing the risk of heart disease and stomach cancer.

  • Ginger

  • Onions

  • Bananas

  • Cauliflower

  • Mushrooms

  • Garlic

Keep in mind! A colorful plate is a simple way to pack your day with a rich variety of vitamins and nutrients essential to a healthy life.

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