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Nutrition Color Code

Cracking the Nutrition Color Code

What is Calcium?

To ensure that you and your family are getting the best nutrition from your daily meals, try this tip: color your plate with at least three different colors of fruits and vegetables. Fresh produce is known to be very low in fat, packed with fiber, and rich with natural chemicals that help protect against diseases. Our food color chart explains how each color represents different vitamins and minerals, their benefits, and examples of food they can be found in.  


Nutrients, minerals and benefits

Food sources

Red Lycopene

  • antioxidant
  • may help reduce risk of cancer
Tomatoes Watermelons Guava

  • antioxidant
  • keeps heart healthy
Strawberries Red grapes Red apples (do not peel) Cranberries
Orange/Yellow Beta-Carotene

  • keeps eyes healthy
  • protects the skin against free-radical damage
  • promotes repair of damaged DNA
Carrots Mangoes Cantaloupe Papaya Pumpkin Squash Sweet potatoes
Vitamin C

  • strengthens immune system
Oranges Lemons Pineapples Cantaloupe
Folate (Vitamin B)

  • reduces risk of birth defects
  • fights anemia
  • supports cell production
Oranges Cantaloupes Mangoes
Green Folate (Vitamin B)

  • reduces risk of birth defects
  • fights anemia
  • supports cell production
Romaine lettuce Spinach Asparagus Malunggay Parsley Broccoli

  • for healthy eyes
Peas Green peppers Spinach Okra Avocado Pechay
Indoles (cruciferous vegetables)

  • reduces risk of cancer
Broccoli Cabbage
Iron, calcium, magnesium, vitamin K Most green vegetables
Blue/Purple Anthocyanins

  • antioxidant
  • keeps heart healthy
Duhat Grapes Raisins Eggplant Plums Prunes Blueberries
White Anthoxanthins

  • Lowers cholesterol
  • Lowers blood pressure
  • Reduces cancer risk
  • Keeps heart healthy
Garlic Mushrooms Cauliflower Onions

  • electrolyte
  • keeps heart healthy
  • good for digestion
  • muscular function
Bananas Potatoes