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    Apple

    RED FRUITS AND VEGETABLES

    NUTRIENTS

    BENEFITS

    Tomatoes

    Lycopene, Vitamins C, A and K, potassium and fiber 

    Aids in development of healthy teeth, bones, skin and hair, helps to lower blood pressure and cholesterol levels, and some cancers. 

    Red Onions

    Full of antioxidants, namely queretin, a flavanoid

    Helps to lower cholesterol, thin the blood, and helps to prevent hardening of the arteries. Helps prevent the progression of cancer tumors.

    Red Bell Peppers

    Vitamins A, C, K and Carotenoids 

    Powerful antioxidants which can help prevent cancer and other diseases

    Beets

    A good source of Dietary Fiber, Vitamin C, Iron, Magnesium and Potassium, Folate and Manganese 

    Aids in the protection against birth defects, osteoporosis, cancer, Alzheimer's, also help to lower cholesterol and blood pressure. 

    Red Radishes

    Silicon, Sulfur 

    Helps to stimulate circulation and liver function, natural kidney cleansers, dissolve mucus, and treat thyroid imbalances.

    Rhubarb

    Fiber, Protein, Vitamins K, C, Calcium, Potassium, antioxidant and anti-inflammatory 

    Aids in the absorption of the bad cholesterol; helps prevent the growth of several different kinds of tumors.

    Watermelon

    Rich in Carotenoids (mostly Lycopene), Folic Acid, Vitamin C, Calcium, Magnesium, Phosphorus, Potassium, Sodium and B5 

     Helps to lower incidence in prostrate and oral cancers. Lycopene may also help reduce risks of cardiovascular disease. Basically very cleansing, alkalinizing, diuretic and mineralizing.

    Strawberries

    Vitamins A, C and B6, Fiber, Potassium, Folate, Various anti-oxidants and flavanoids 

    Helps to protect against heart disease and cancer. Fiber, both soluble and insoluble, also helps lowers the risk of both cardiovascular diseases and hypertension.

    Red Apples

    Vitamin C, Beta-Carotene, Iron, Potassium and Fiber

    A good source of antioxidants, also good for heart, memory function and to help maintain urinary tract health.

    Cherries

    Beta-Carotene, Vitamin C, Potassium, Magnesium, Iron, Fiber and Folate, Melatonin

    High levels of anti-inflammatory and antioxidant properties helps reduce risk factors for heart disease, diabetes and certain cancers, also helps regulate the body's natural sleep patterns, aid with jet lag, helps to prevent memory loss and delay the aging process.

    Pomegranates

    Rich in Potassium and anti-oxidants (A, C and E) as well as Folic Acid 

    Help in maintaining effective and healthy blood circulation. Health benefits also include help with stomach disorders, cancer, dental care (antibacterial and antiviral properties) osteoarthritis, anemia and diabetes.

    Red Grapes

    Vitamins C and B, also a good source of Manganese and Potassium, also high in Flavanoids

    Helps improve anti-inflammatory, anti-cancer, antiviral, antibacterial properties, as well as protects against heart disease.

    Raspberries

    Rich in Antioxidants, Manganese and Vitamin C, Salicylic Acid 

    Aids in lowering the risk of age-related macular degeneration and heart disease, anti-aging, slow down atherosclerosis. Helps with inflammation and pain, also helps restrain proliferation of cancer cells and even the formation of tumors in various parts of the body, including the colon. 

    Cranberries

     Loaded with different Antioxidants

    Helps lower your cholesterol and reduce the risk of heart disease, stroke, may protect from certain cancers, gum disease, urinary tract infections and stomach ulcers. 

    Red Grapefruit

    An excellent source of Vitamin C and Lycopene as well as dietary fiber, Vitamin A, Potassium and Folate 

     Helps support the Immune System, anti-tumor activity; helps reduce the risk of developing prostate cancer. Promotes heart health, also reduces severity of inflammatory conditions such as asthma, osteoarthritis, rheumatoid arthritis.

      
        
        

    Broccoli

    GREEN FRUITS AND VEGETABLES

    NUTRIENTS 

    BENEFITS

    Asparagus 

    High in Vitamins K, C and A, Riboflavin, Thiamine, Niacin, B6, Potassium, Iron, also Phosphorus and Fiber 

    Helps prevent birth defects, a diuretic, anti-inflammatory for arthritis, asthma, rheumatism, and even water retention, PMS, aging.

    Avocado 

    Oleic Acid, Carotenoid Lutein, Zeaxanthin, Alpha-Carotene and Beta-Carotene plus significant quantities of Tocopherols (Vitamin E) 

    Helps to lower cholesterol, tocopherols inhibited the growth of prostate and breast cancer, help guard against high blood pressure, heart disease or stroke.

    Bell Peppers

    A good source of Vitamins B6, C and K, Beta-Carotene, Thiamine, Folic Acid and Phytochemicals 

    Can provide protection against cataracts, helps prevent blood clot formation and reduce the risk of heart attacks and strokes.

    Broccoli

    High amount of Vitamin C, Folic Acid, Potassium, Calcium, Fiber, Beta-Carotene 

    Helps prevent and control Alzheimer’s, diabetes, osteoporosis, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process.

    Bok Choy

    High in Vitamins A, C, B-Carotene, Calcium, Dietary Fiber and Folic Acid 

    Helps to reduce risk of certain cancer and cataracts, aids in healthy digestion, helps to prevent birth defects.

    Cabbage

    Vitamin C, Folic Acid, Potassium and Fiber 

    Aids in inhibition of infections and ulcers, boosts the immune system, reduces risk of colon cancer, a cleansing agent for the digestive system, helps to prevent birth defects.

    Celery

    An excellent source of Vitamin C and Fiber, a good source of some B-Vitamins, Potassium, Folic Acid and Coumarins 

    Can be effective in cancer prevention, coumarin compound helps to lower blood pressure, enhances activity of certain white blood cells.

    Collard Greens

    An excellent source of Fiber, Vitamins B6 and C, Carotenes, Chlorophyll, and Manganese 

    Helps protect against cancer, heart disease, cataracts, to keep the immune system strong. 

    Cucumbers

    A very good source of Vitamins A, C, Folic Acid, Fiber and variety of minerals including Magnesium, Silica, Molybdenum and Potassium 

    Helps strengthen connective tissue, effective for various skin problems, helpful for swollen eyes, burns and dermatitis helps to prevent water retention.

    Green Apples

    Pectin, Potassium, Folic Acid and Vitamin C 

    Helps promote heart health, helps maintain a healthy blood pressure, acts as a liver and gall bladder cleanser, may aid in softening gallstones.

    Green Beans

    Are an excellent source of Manganese, Vitamins K and C.  A good source of Dietary Fiber, Potassium, Iron and Folate, Calcium, and Protein 

    Helps promote bone health, helps lower high blood pressure, reduces risk of atherosclerosis, and helps prevent colon cancer and is also a very strong anti-inflammatory.

    Honey Dew Melon

    Excellent source of Vitamin C, Potassium, Copper and B Vitamins 

    Helpful in maintaining healthy blood pressure and healthy skin.

    Kiwifruit

    An excellent source of Vitamin C and Fiber, a good source of Vitamin E and Potassium 

    Helps to prevent the mutations of genes, prevent prostate, colon and lung cancer.

    Lettuce (Chinese lettuce, romaine, ice berg lettuce)

    A good source of Chlorophyll, Vitamin K, Fiber, Choline and Folic Acid 

    Aids in treatment of insomnia, fiber aids digestion, helps reduce risk of cancer, heart disease, stroke and cataracts, and helps prevent spina bifida and anemia.

    Pears

    A very good source of Fiber, Vitamins B2, C, E, Copper and Potassium and Pectin

    Helps maintain your immune system, reduces the risk of age-related macular degeneration and cataracts.

    Peas

    Good source of Protein, Vitamins B, C, K, Carotenes, Magnesium, Phosphorus, Manganese, Iron, Potassium and Lutein 

    Can help maintain your immune system, helps reduce the risk of age-related macular degeneration and cataracts. 

    Snow Peas

    A very good Vitamin K, C, Folic Acid and a good source of Vitamin B6 

    Helps support cardiovascular health and function, maintain bone health, and prevent the development of cancer as well as enhancing the immune function.

    Zucchini

    Contains Vitamin C, Lutein and Fiber

    A powerful antioxidant, also promotes eye health, has anti-inflammatory properties and helps prevent the risk of having multiple sclerosis.

      
      
        

    Carrots

    ORANGE/YELLOW FRUITS AND VEGETABLES

    NUTRIENTS 

    BENEFITS

    Apricots

    Full of Beta-Carotene, Fiber, Vitamin C and Lycopene 

    Helps protect the heart and eyes, Helps prevent and treat constipation, and also helps reduce the risk of developing prostate cancer. 

    Cantaloupe

    A good source of Vitamins A and C, Niacin, Thiamine, B6, Potassium, Folic Acid, Pantothenic Acid and Fiber 

    Aids in building a strong immune system and healthy vision. Helps in the maintenance of new cells, especially during pregnancy. 

    Mangoes

    An excellent source of Vitamin C, Carotenes, Copper, B Vitamins, and Fiber. Also a good source of Potassium, Magnesium and Vitamin E 

    Can be effective as an anticancer food. They also contain several enzymes that help to improve digestion, also offer some protection against infections. 

    Papayas

    A great source of Papain Carotenes, Flavanoids, and Vitamins C, A, E, Folic Acid, Fiber and Potassium 

    Helps add protective benefits against cancer, heart disease. Papain is used to treat indigestion, hay fever, chronic diarrhea, allergies and sports injuries. 

    Peaches and Nectarines

    Good sources of Carotenes, Potassium, Flavanoids, Natural Sugars, Lycopene and Lutein 

    Helps prevent heart disease, macular degeneration and cancer. 

    Oranges / Tangerines

    An excellent source of Vitamin C and Flavanoids. A good source of Fiber, Pectin, Carotenes, Potassium and B Vitamins 

    Can be especially beneficial for the immune system, lens of the eye, adrenal glands, connective tissues, the reproductive organs and in promoting overall good health. 

    Lemons

    An excellent source of Vitamin C. They are also a good source of Vitamin B6, Folic Acid, Potassium, Limonene and Flavanoids 

    Contains anticancer properties and can be effective in dissolving gallstones. 

    Carrots 

    An excellent source of Fiber, Carotene, Vitamin K, and Biotin, also a good source of Vitamins B6, C, Potassium and Thiamine. 

    Helps protect against heart disease, cancer, macular degeneration and development of senile cataracts and also promotes good vision. 

    Sweet Potatoes

    An excellent source of Carotenes, Vitamins B6 and C. A good source of Dietary Fiber. 

    A valuable food that can aid in boosting antioxidants in the body. 

    Orange Bell Peppers

    Good source of Vitamin C, Thiamine, Vitamin B6, Beta Carotene, Folic Acid and Phytochemicals

    Aids in protection against cataracts, prevent blood clot formation and reduce the risk of heart attack.

      
      
        

    Figs

    PURPLE FRUITS AND VEGETABLES

    NUTRIENTS 

    BENEFITS

    Black Berries

    Plyphenols, Anthocyanins, Manganese, Vitamin C and Fiber

    Antioxidant-rich helps against lung inflammation, anti-thrombosis and CVD. 

    Blue Berries

    Vitamins C, E, Anthocyanins, Phenolics 

    Powerful antioxidant that helps with anti-inflammatory and anti-aging properties. 

    Concord Grapes

    Flavanoids, Anthocyanins, Phytochemicals and Fiber 

    Helps reduce the risk of blood clots, LDL cholesterol; helps maintain a healthy blood pressure. 

    Passion Fruit

    A great source of Vitamins A and C and Fiber 

    Helps cleanse colon, improves digestion, and helps prevent heart attacks and strokes, reduces allergy and inflammation. 

    Eggplant

    A very good source of Vitamins B1, B6, Niacin Potassium, Magnesium, Fiber Phosphorus, Folic Acid, Manganese

    Has shown inhibitory effects on the growth of some cancers, effectiveness in lowering cholesterol. 

    Purple Sweet Potatoes

    A good source of Anthocyanins, Fiber 

    Have the highest antioxidant activity among sweet potato varieties 

    Purple Onions 

    Phytochemicals, Phenols, Flavanoids, Selenium, Sulfides 

    Helps prevent tumor formation and cancer cell proliferation; also helps to lower the risk of major chronic diseases. 

    Prunes

    Fiber, Sorbiol, Beta Carotene, Potassium 

    Helps maintain a healthy colon and slow the aging process, promote cardiovascular and bone health. 

    Plums

    Potassium, Vitamin C, Neochlorogenic, Chlorogenic Acid 

    Helps prevent the growth of cancerous cells and tumors in the body, also helps protect against asthma, osteoarthritis, rheumatoid arthritis and macular degeneration.

    Raisins

    Phenols, Flavanoids, Boron, Fiber and Oleanolic Acid 

    An antioxidant-rich fruit that helps provide protection against osteoporosis, and age-related macular degeneration, also promotes health. 

    Figs

    Potassium, Calcium, Magnesium, Iron, Copper, Manganese and Fiber 

    An oxidant that has been known to act as a laxative, diuretic.  Is digestible and a helps to cleanse blood, also helps regulate blood pressure. 

      
      
        

    Mushrooms

    WHITE/TAN FRUITS AND VEGETABLES

    NUTRIENTS 

    BENEFITS

    Bananas 

    Potassium, Vitamin B, Fiber, Tryptophan, Iron 

    Helps maintain normal blood pressure and heart function, also promotes bone health, protects against stomach ulcers and ulcer damage as well as acts as mood enhancers. 

    White Peaches

    Good sources of Carotenes, Potassium, Flavanoids, Natural Sugars, Lycopene and Lutein 

    Helps prevent heart disease, macular degeneration, and cancer. 

    Cauliflower 

    Glucosinolates and Thiocyanates, Allicin, Selenium, Folate, Fiber 

    Aids in improving heart health, helps reduce the risk of strokes and helps to maintain a healthy cholesterol level, also strengthens immune system. 

    Jicama 

    Flavanoids, Vitamin C 

    A powerful antioxidant and anti-inflammatory. 

    Mushrooms

    Riboflavin, Niacin and Selenium 

    Helps stimulate the immune system, helps fight infection and demonstrates anti-tumor activity. 

    Onions 

    Thiosulfinates, Sulfides, Sulfoxides and other Odoriferous Sulfur Compounds

    Antimicrobial properties, May treat angina, coughs, bacterial infections, and breathing problems, also used for the treatment of poor appetite and to prevent atherosclerosis. 

    Garlic 

    Manganese, Vitamins B6 and C and Selenium, rich in Sulfur Compounds 

     Has an anti-viral, anti-bacterial and anti-fungal property. It is also a powerful antioxidant and can act as an immune booster with anti-inflammatory properties. 

    Parsnips 

    Vitamin C, Fiber, Folic Acid, Pantothenic Acid, Copper, Manganese, Niacin, Thiamine, Riboflavin, Magnesium, Potassium, Folic Acid, Vitamin B6 and Vitamin E 

    Helps lower cholesterol and helps combat heart disease, dementia and osteoporosis, plus diuretic and antioxidant properties. 

    Turnips 

    Vitamin C, Fiber, Folic Acid, Manganese, Pantothenic Acid and Copper, Thiamine, Potassium, Niacin and Magnesium, Vitamins B6 and E, Folic Acid and Riboflavin 

    Helps maintain a good immune function, also helps prevent cardiovascular disease, asthma symptoms, all forms of cancer, skin problems and eye disorders 

    White Potatoes

    Fiber, Potassium and Vitamin C and Phytochemicals 

    Helps lower serum cholesterol, reduces oxidative stress and lessen certain degenerative diseases. 

    White Corn

    Fiber, Folic Acid, Vitamin C, Thiamin, Niacin, Magnesium, and Phosphorus 

    Helps prevent neural-tube birth defects and heart disease, also low glycemic.