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Fruits and vegetables can provide us various vitamins, minerals and fibre that essential to our health. Eating plenty of healthy vegetables and fruits can help preventing some diseases such as heart disease, and some kind of cancers.

Different colors of vegetables and fruits usually contain different nutrients. The phrase “eating a rainbow of nutrients” is referring to the situation that going for a variety of kinds and colors of produce can give your body the mix of nutrients it needs. Most people should aim for at least 1/4 cups of vegetables and fruits a day in different colors.

Red vegetables and fruits
Red produces are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer.

Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Fruits such as red apples, cherries, cranberries, red grapes, pink/red grapefruit, red pears, pomegranates, raspberries, strawberries, and watermelon are in this group.

Vegetables are beets, red peppers, radishes, radicchio, red onions, Red potatoes, rhubarb, and tomatoes.

Orange and yellow vegetables and fruits
Orange and yellow products are usually colored by natural plant pigments called "carotenoids." Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Fruits such as yellow apples, apricots, cantaloupe, cape gooseberries, yellow figs, grapefruit, golden kiwifruit, lemons, mangoes, nectarines, oranges, papayas, peaches, yellow pears, persimmons, pineapples, tangerines, and yellow watermelon, and vegetables such as yellow beets, butternut squash, carrots, yellow peppers, yellow potatoes, pumpkin, rutabagas, yellow summer squash, sweet corn, sweet potatoes, yellow tomatoes, and yellow winter squash are in this group.

Green vegetables and fruits
This group of vegetables and fruits are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein.

Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

Fruits and vegetables in this group are avocados, green apples, green grapes, honeydew, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, broccoli rabe, brussels sprouts, chinese cabbage, green beans, green cabbage, celery, chayote squash, cucumbers, endive, leafy greens, leeks, lettuce, green onions, okra, peas, green peppers, snow peas, sugar snap peas, spinach, watercress, and zucchini.

Blue and purple vegetables and fruits
Blue and purple products contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

Fruits and vegetables such as blackberries, blueberries, black currants, dried plums, purple figs, purple grapes, plums, raisins, purple asparagus, purple cabbage, eggplant, purple belgian endive, purple peppers, and purple-fleshed potatoes are in this group.

White vegetables and fruits
Vegetables and fruits in this group contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Products lie in this group are bananas, brown pears, dates, white nectarines, white peaches, and vegetables such as cauliflower, garlic, ginger, jerusalem artichokes,jicama, kohlrabi, mushrooms, onions, parsnips, white-fleshed potatoes, shallots, turnips, and white corn.