Which fruits & vegetables are better? be guided by colour

A commentary paper published in March 2004 Journal of the American Dietetic Association states that many people eat relatively nutrient-poor unvaried choices for their fruit and vegetables. While health authorities recommend people eat a plentiful and varied amount of fruit and vegetables, advice does not usually include which are the better ones to eat. The authors suggest that we use colour as the best guide - lots of different colours in foods means lots of different beneficial nutrients and antioxidant phytochemicals - and the deeper the colour the better. For example, deep green lettuce is more nutritious than iceberg lettuce. This does not mean, however, that we should stop eating 'white' foods like cauliflower and potatoes because these also offer protective nutrients. Studies have shown that people who eat the most fruits and vegetables are the healthiest, irrespective of the types consumed. We have limited data on whether it is due to a specific fruit or vegetable. So no matter what fruit and vegetables you eat, the health benefits will always outweigh the consequences of not eating them in the first place. But if you want to improve the nutrient density of your diet, including a variety of bright and deeply coloured plant foods will help.
Check how varied your diet is by completing our Food Variety Quiz.

Declining Nutrients in Fruit and Vegetables

The Australian Financial Review Weekend 21-22 July, 2001. p25