So here is a short break down on the benefits of each of the colors:
The yellow/orange color pigments most commonly include carotenoids. There is truth that the beta-carotene in sweet potatoes, pumpkins and carrots help your eyes and help to reduce age-related diseases leading to blindness. Your body converts beta-carotene into vitamin A, which helps maintain healthy mucous membranes and eyes. Scientists have also reported that carotenoid-rich foods help reduce risk of cancer, heart disease and can improve immune system function. My favorites in this group include sweet potatoes and yams, oranges, and mangoes.
Green fruits & vegetables contain a natural pigment called chlorophyll. There are other members of this group that also contain lutein and indoles. Together these chemicals can help reduce the risk of birth defects, cancer, and cataracts. Seems I love most everything in this group including asparagus, spinach, cucumbers and edamame.
The blue/purple group also contain anthocyanins and help to protect our cells from damage. They help to reduce cancer, stroke, and heart disease while increasing memory function. My all time favorite is blackberries however, I also love blueberries, figs, and purple grapes.
White foods often get a bad rap. But there really are benefits to eating white foods. They contain anthoxanthins which help to reduce cholesterol and blood pressure. They also help fight against cancer and heart disease. In this group my favorite has to be garlic--but I also love beans, mushrooms, onions, and jicama.
We need to make every effort each day to eat a variety of foods with a variety of colors to get the full range of benefits and good nutrition.