Fruits & Veggies Colour Chart

Download PDF: Fruit-Veggies-Colour-Chart

Red fruits and vegetables

Examples: apples, strawberries, cranberries, watermelon, cherries, tomatoes, grapefruit, red onions, radishes, red peppers, pomegranate, raspberries, beets, and grapes.

Red fruits and vegetables are rich in phytonutrients like lycopene, a powerful antioxidant that improves heart health, supports the immune system, and reduces inflammation and the risk of certain cancers

Phytonutrients: lycopene, quercetin, anthocyanins, beta-carotene, ellagic acid

Health Benefits explained to kids:

1. Red fruits and vegetables help keep your heart strong.

2. Eating red fruits, like cherries, will help you fight off germs.

3. Red bell peppers give your immune system a big boost.

Kid-friendly Recipes & Snack Ideas:

Strawberry Sunrise Smoothie
Fresh Fruit Salad
Homemade Applesauce
Homemade Pasta Sauce

Orange and yellow fruits and vegetables

Examples: oranges, carrots, pumpkin, mangoes, peaches, butternut squash, orange and yellow bell peppers, cantelope, papaya, lemons, pineapple, and bananas.

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids, such as beta-carotene, which can be converted into vitamin A to help maintain vision, immune function, and skin health.

Phytonutrients: beta-carotene, alpha-carotene, lycopene, lutein, zeaxanthin, cryptoxanthin

Health Benefits explained to kids:

1. Orange and yellow foods are like sunshine for your body.

2. Eating orange foods, like carrots, help keep your eyes sharp.

3. Orange and yellow foods give you lots of energy.

Kid-friendly Recipes & Snack Ideas:

Tropical Bliss Smoothie
Banana Carrot Muffins
Bell Pepper Eggs
Pineapple Coconut Popsicles

Green fruits and vegetables

Examples: cucumbers, green apples, kiwi, kale, green grapes, green bell peppers, avocados, celery, green beans, lettuce, zucchini, broccoli, spinach, bok choy, limes, honeydew melon, Brussels sprouts, and snow peas.

Green fruits and vegetables are rich in vitamins, minerals, and phytonutrients, like chlorophyll, which helps with detoxification, supporting blood flow, and improving energy levels. Many green foods, like kale and spinach, contain high levels of vitamin K, which support bone health and proper blood clotting.

Phytonutrients: chlorophyll, lutein, glucosinolates, zeaxanthin

Health Benefits explained to kids:

1. Green fruits and veggies help your body fight off sickness.

2. Cucumbers and celery are about 95% water, helping you stay hydrated.

3. Green fruits and veggies are packed with vitamins and minerals that keep your bones strong.

Kid-friendly Recipes & Snack Ideas:

Green Dream Smoothie
Spinach Pesto Pasta
Zucchini Bread
Homemade Kale Chips

Blue and purple fruits and vegetables

Examples: blueberries, figs, blackberries, eggplant, elderberries, blue carrots, red and purple cabbage, plums, purple asparagus, purple cauliflower, and purple grapes.

Blue and purple fruits and vegetables contain flavonoids called anthocyanins, which are powerful antioxidants that protect against cell damage. Resveratrol, a natural compound found in grapes and blueberries, offers cardiovascular and anti-aging benefits by reducing oxidative stress and inflammation.

Phytonutrients: anthocyanins, resveratrol, quercetin, ellagic acid, tannins

Health Benefits explained to kids:

1. Blue and purple fruits and veggies help your brain stay sharp and focused.

2. Blueberries might be small but they pack a powerful punch as strong disease-fighters.

3. Blue and purple foods protect your heart and blood.

Kid-friendly Recipes & Snack Ideas:

Very Berry Smoothie
Homemade Fig Bars
Blueberry Pancakes
Plum Crisp

Brown and white fruits and vegetables

Examples: cauliflower, potatoes, onions, garlic, turnips, jicama, mushrooms, daikon radishes, snow pears, coconut, and lychee.

Brown and white fruits and vegetables are rich in antioxidants, fibre, and phytonutrients, which support the digestive and immune systems. Allicin, a compound found in garlic, has antimicrobial and anti-inflammatory
properties that can help protect against infections by inhibiting the growth of harmful bacteria.

Phytonutrients: allicin, glucosinolates, anthoxanthins, lignans