EAT a rainbow every day 

The colors serve a nutritional purpose. Therefore, it's important to “eat a rainbow” – meaning you eat fruits and vegetables from each color and get a variety of important vitamins and nutrients that can prevent disease. ... More specifically, most Americans should eat at least three cups of fruits and vegetables per day.

Fresh vs. Frozen

Although fresh fruits and vegetables are plentiful during summer and into fall, once winter comes the selection can be limited. However, you’re in luck because research shows that frozen can be just as nutritious as fresh – and possibly more nutritious! 

Blue/Purple ( blackberries, blueberries ) Green ( broccoli, cabbage ) Yellow/Green ( Avocado, kiwifruit, spinach and other leafy greens ) Red ( Watermelon, pink grapefruit, guava, cranberries, tomatoes and tomato products )

Orange/Yellow ( Carrots, mangoes, sweet potatoes, pumpkins, apricots )


Some people contend that anthocyanins can also boost the immune system and help fight inflammation, heart disease, viral infections, and even cancer.

Where Are Anthocyanins Found?

Among the plants especially rich in anthocyanins are:

  • Acai berries
  • Black beans
  • Blackberries
  • Black raspberries
  • Black rice
  • Black soybean
  • Blueberries
  • Blue corn
  • Concord grapes
  • Cranberry
  • Eggplant (skin)
  • Plums (skin)
  • Pomegranate
  • Red cabbage
  • Red currants
  • Red onions
  • Tart cherries
  • Tomatoes