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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.

 

Color

Nutrients, minerals and benefits

Food sources

Red Lycopene

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

  • 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
Lutein

  • 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
Potassium

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