One of the highlights of a Midwestern summer is the abundance of roadside produce stands, bustling farmers markets, and backyard gardens overflowing with fresh fruits and vegetables.
Whether your favorite is crunchy sweet corn, ruby-red heirloom tomatoes or zucchini straight from the garden, each colorful choice adds more than just beauty to your plate. They provide necessary nutrients that help fuel your body and protect your health.
You may have heard the phrase “eat the rainbow,” and there is a good reason for it. The different colors of fruits and vegetables represent different vitamins and minerals that support your body in unique ways. By choosing a variety of colors throughout the week, you can give your body a wider range of nutrients.
Red fruits and vegetables, like tomatoes, strawberries and watermelon, contain nutrients that support heart health.
Orange and yellow choices, such as carrots, peaches and sweet corn, are rich in vitamin A and C, which help keep your eyes and immune system healthy.
Green vegetables like zucchini, cucumbers, green beans and spinach provide nutrients that support strong bones and healthy digestion.
Blue and purple foods, including blueberries, blackberries and eggplant, contain antioxidants that help reduce inflammation.
Even white vegetables like onions, garlic and cauliflower have important nutrients that support your overall health.
The good news is that eating more fruits and vegetables doesn’t have to be too hard. Add berries to your breakfast, toss extra vegetables into soups or pasta dishes, snack on sliced cucumbers or bell peppers, or enjoy fresh tomatoes on a sandwich.
Shopping at your local farmers market or produce stand is also a great way to find fresh, seasonal foods while supporting local growers.
This summer, challenge yourself to add one new color to your plate each day. Small changes can make a big difference over time, and eating a colorful variety of fruits and vegetables is one simple step toward improving your health and well-being.
For more in-depth nutrition resources, visit extension.missouri.edu or stop by your local Extension office.
Emily Poncher is a community health specialist with the University of Missouri Extension.
