Eat a Rainbow Every Day
Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems and keep our bodies strong.
Each color family is rich in unique and important micronutrients. The American Cancer Society recommends choosing at least one representative from each color family per day. It’s good practice to eat a rainbow every day.
All fruits and veggies are good for different reasons and seasons. Try new combinations and customize the fruits and vegetables you mix and match.
Red
tomato, watermelon, red pepper, beets, strawberries, raspberries, cherries, grapefruit, pomegranate, apple, guava, red onion, Japanese persimmon
Orange/Yellow
orange, sweet potato, mango, winter squash, papaya, carrots, orange peppers, tangerine/Clementine, nectarine, peach, apricot, Asian pear, Japanese squash
Dark Green
spinach, kale, swish chard, mustard or collard greens, avocado, asparagus, artichoke, bok choy, green cabbage, Chinese cabbage, Brussels sprouts, broccoli, green pepper, watercress, kiwi, apples, avocado, cilantro, basil, parsley, mint
Blue/Purple
blueberries, eggplant, concord grapes, purple cabbage, blackberries, plums
White
garlic, cauliflower, onions, ginger, Japanese radishes/Daikon, burdock root, Shiitake, Maiitake mushrooms, Jicama
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