Orange/yellow fruits and vegetables are usually colored by natural plant pigments called "carotenoids." They also contain zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. 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. Citrus fruits are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.
Green fruits and vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables normalize digestion time and boost immune system activity.
Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins." Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging. These nutrients 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.
White fruits and vegetables are colored by pigments called "anthoxanthins." They 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.
You can go here to see which rainbow foods I'll be munching on during the day.