In addition to vitamins and minerals, fruits and vegetables contain phytochemicals, which are compounds providing color, aroma, texture and flavor to plant-based foods. Phytochemicals help reduce the risk of many diseases.
More than 2,000 phytochemicals are plant pigments, which provide a rainbow of fruits and vegetables. Just remember, the darker the color, the more phytochemicals and health benefits of a fruit or vegetable. For example, spinach will have more phytochemicals and health benefits than iceberg lettuce.
| Color | Phytochemical | Health Benefit | Examples |
| Red | Lycopene | May reduce the risk of prostate cancer | Tomatoes, watermelon, pink grapefruit, berries, cherries, red apples, beets, red cabbage |
| Orange/Yellow | Beta Carotene | Reduces risk for heart disease; boosts immune system; helps maintain good eyesight | Apricots, pumpkin, mangos, sweet potatoes, oranges |
| Blue/Purple | Anthocyanins | May help reduce risk of heart disease and gastrointestinal track cancer; anti-inflammatory properties | Blueberries, eggplant, plums, raisins, purple grapes |
| White | Allicin | May help lower cholesterol and blood pressure, reducing risk of heart disease; may reduce risk of stomach cancer | Garlic, onions, leeks |
| White | Sulphoraphane | Possible role in inhibiting cancer growth | Cauliflower, jicama, parsnips, banana |
| Green | Lutein | May help reduce risk for cataracts and age-related macular degeneration | Spinach, kale, peas, Brussels sprouts, kiwifruit, cabbage, bok choy, broccoli, green grapes |