Pale vegetables are not as nutritious as colorful ones.
WHAT THEY’RE SAYING
The color of a fruit or vegetable determines the nutrient value. Compared to paled-colored fruits and vegetables, those that are more vibrantly colored are packed with more vitamins and minerals.
WHAT WE KNOW
The fruits and vegetables that may be considered pale include bananas, white peaches, white nectarines, cauliflower, cabbage garlic, mushrooms, onions, potatoes (white fleshed), turnips, white corn, and a few others. However, the color of these fruits and vegetables offers little indication about how nutritious they are. All of the fruits and vegetables in this category contain numerous vitamins and minerals. Each individual fruit and vegetable has a unique make-up but is beneficial to your health for many reasons.
HOW DO WE KNOW THIS?
Cauliflower is full of antioxidants, vitamin C, and folate. Cabbage is chock-full of vitamins A, B, C, and K, as well as calcium, iron and fiber. And potatoes are high in vitamin C and potassium. All of the different color groups have different compositions that vary in the content of vitamins, minerals, and healthful phytonutrients. Therefore, not one fruit, vegetable or color is more nutritious or beneficial than another. They are all important and they all offer an abundant amount of components that promote health.
Eat a rainbow of colors! Because one color category of fruits and veggies is not more nutritious than another, eating a variety of colors is the best way to get a sufficient amount of vitamins and minerals. So get the most out of your fruits and vegetables and learn which ones make up each color category.
Our Fruit & Vegetable Recipe Database is full of colorful recipes. Try our Extreme Zucchini. This recipe contains four  different colored vegetables. And our Governor’s Black Bean Soup has five ! Just remember, fruits and vegetables in each color group contain varying amounts of health-promoting antioxidants and phytonutrients, so eat and drink your colors daily to stay healthy.