Why are they so good for us?
When exploring the produce section of your local supermarket, look for colors to entice the palette and keep you eating the five to nine servings of fruits and veggies a day. (1 serving=1 small orange or apple, ¼ cup dried fruits, 1/2 cup cooked or 1 cup raw vegetables).
When choosing your produce, aim to turn your plate into a color wheel so you get a wide variety of phytochemicals and their antioxidant power.
Red Group: The lycopene in the reds may provide immunity, protect against prostate cancer as well as heart and lung disease. You’ll get a hefty dose of this nutrient in tomatoes , watermelon, red grapes, radishes, red peppers, pomegranates and pink grapefruit.
Red/Purple/Blue Group: This group contains anthocyanins and phenolics that may lower the risk of coronary heart disease and reduce the negative effects of sun damage, help with memory function, and lower the risk of certain cancers. Seek these benefits from figs, beets, eggplant, purple cabbage, purple grapes, cranberries, blueberries, blackberries, strawberries and apples.
Orange/Yellow Group: These fruits and vegetables contain carotenoids and bioflavonoids that preserve night vision and is high in vitamin C, another powerful antioxidant. Get this good stuff from carrots, mangoes, apricots, oranges, pineapple, papaya, and nectarines, peppers, cantaloupe, winter squash and sweet potatoes.
Yellow/Green Group: These are the best sources of the chlorophyll and the carotenoids, lutein and zeaxanthin that promote eye health and prevent cataracts and age-related macular degeneration. Make sure to eat your spinach, collard greens, yellow corn, peas, avocado and honeydew.
Green Group: This group, high in the vitamin folate (especially important in child-bearing years) may also protect against certain cancers and detoxify chemicals in the liver. Gobble up some broccoli, Brussels sprouts, asparagus, bok choy, kale and spinach.
White/Green Group: The phytochemical ally sulfide in onion, leeks and garlic may promote heart health and provide antibiotic, anti-bacterial, anti-fungal and anti-tumor properties. So don’t forget your celery, pears, soybeans, cabbage, endive, green grapes, turnips, mushrooms and chives to get the benefit of the flavanols and quercitin, along with various other potent plant phytos.
Source of above information: http://pleasantville.patch.com/articles/eat-your-colors-for-national-nutrition-month-3