How many colors did you eat today? March was National Nutrition Month, and the American Dietetic Association introduced the theme “Eat Right with Color.” Colorful foods are loaded with “phytonutrients,” or plant substances that can protect us against cancer, heart disease and other unhealthy effects of aging. The brighter and more intense the colors, the stronger the phytonutrients are in foods. Each color group provides us with different, important nutrients.

We’re fortunate to live in the Bay Area, where it’s easy to get a variety of fresh, colorful produce all year round. Fruits and vegetables that grow locally are usually picked ripe, and they have more color because they don’t have to be shipped long distances. I get my rainbow of produce by shopping at a farmers’ market and subscribing to Community Supported Agriculture (CSA). CSA enables you to purchase seasonal produce grown at a local farm. Visit www.localharvest.org for more information.

People who eat more fruits and vegetables as part of a healthy diet are likely to have a reduced risk of chronic diseases, including stroke, type 2 diabetes, some types of cancer, heart disease and high blood pressure.

Here’s a sampling of what colorful foods that you can find in the local market today:

• Go green: Green fruits and vegetables are colored by a natural plant pigment called “chlorophyll,” which contains nutrients “lutein” and “zeaxanthin” believed to help keep your eyes healthy and reduce risk of cataracts and age-related eyesight degeneration. “Indoles,” chemicals found in the cabbage family, may help protect against some types of cancer. Some good green options are Romanesco cauliflower, bok choy, Brussels sprouts, asparagus, dinosaur kale, collards, rapini, kiwis and avocados.
• Red rules: Red fruits and vegetables are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene may reduce your risk of several types of cancer, especially prostate cancer, and it may slow the development of atherosclerosis. Anthocyanins can act as powerful antioxidants that protect cells from damage and help keep our hearts healthy, too. Try painting your plate red with strawberries, blood oranges, ruby grapefruit, guavas and beets this week.
• Bright news about orange and yellow: Orange and yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene, a well-known carotenoid, is converted to vitamin A, which can help maintain healthy mucous membranes and healthy eyes. Carotenoid-rich foods may help reduce the risk of cancer and heart disease, and benefit your immune system. Some orange and yellow citrus fruits are high in vitamin C, another powerful antioxidant that may reduce the risk of cancers and heart disease. Add a splash of orange and yellow to your diet with carrots, winter squash, oranges, tangerines, and Meyer lemons.
• White earns its colors: White fruits and vegetables are colored by pigments called “anthoxanthins,” which may help lower cholesterol and blood pressure and reduce the risk of stomach cancer and heart disease. Some white fruits and veggies are good sources of the mineral potassium, too. A few good white choices are parsnips, potatoes, onions, green garlic, crimini mushrooms and pears.
• Try true blue (and purple): Blue and purple fruits and vegetables are colored by natural plant pigments called “anthocyanins,” which may act as powerful antioxidants that protect cells from damage. They can help reduce the risk of cancer, stroke and heart disease, and have been associated with boosted memory function and healthy aging. Try adding more blue and purple to your plate with red cabbage, radicchio, purple cauliflower and purple potatoes.

When it comes to the produce you put on your plate, go local and diverse with an emphasis on colorful intensity. I hope you’ll use these tips to improve your diet and reap the health rewards offered by colorful fruits and vegetables.

— Darcie Ellyne, M.S., R.D., CDE

— The Palo Alto Medical Foundation and column editor Arian Dasmalchi provide this monthly column.