These powerful nutrients have been studied for their cancer-fighting effects and other health benefits. Fruits and veggies come in a variety of different colors. The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The food color to avoid or limit The most common and popular color in food is beige or pale yellow, as seen in chips/crisps, various bread products and pasta. To get started, try to include as many plant-based colors in your meals and snacks as possible. Here are the benefits of foods broken down by color. Colorful, delicious and nutritious foods keep our bodies and minds healthier, longer. Red Fruits and Vegetables Help Fight Cancer, Reduce the Risk of Diabetes and Heart Disease, Improve Skin Quality, and More. Each different color fruit and vegetables contains unique health components that are essential to our health.Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. Red fruits and vegetables contain phytochemicals, including lycopene and ellagic acid. Each color fruit and vegetable has unique nutritional benefits that are important to our health. The fruit and vegetables that have the strongest or darker colors usually include the most nutrients and have the best health benefits. 5 Reasons to Add Color. Getting started. Eating a variety of brightly colored fruits and vegetables is a surefire way to stay healthy. The blue and purple fruits and vegetables that you can incorporate in your color diet include purple cabbage, unsweetened black currants, purple asparagus, blueberries, purple grapes and plums. Benefits: Blue and purple fruits and vegetables are packed with essential nutrients that are overlooked. By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Fruits and vegetables of green color The main white fruits and vegetables are: garlic, mushrooms, artichokes, cauliflowers, onions, melons, leeks, white pears, bananas and parsnips. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet. Lots of the good Fruits and vegetables provide many beneficial nutrients. 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