I & T Produce Company, Inc

1601 East Olympic Blvd., #320

Los Angeles, CA 90021
Phone: 213.629.4617

:: Eating Right...Helps!

Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living.

Thatís because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.

Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

Healthy Eating


- Choose the Colors of Health -

Itís all about color Ė blue/purple, green, white, yellow/orange, and red Ė and the power of colorful fruits and vegetables to promote good health. So when you're grocery shopping, planning your meals or dining out, think color.

And for variety, make it 5 A Day The Color Way:


Beat the Effects of Aging
Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits. Get blue/purple every day with foods such as:

  • Blackberries
  • Blueberries
  • Black currants
  • Dried plums
  • Elderberries
  • Purple figs
  • Purple grapes
  • Plums
  • Raisins
  • Purple asparagus
  • Purple cabbage
  • Purple carrots
  • Eggplant
  • Purple Belgian endive
  • Purple peppers
  • Potatoes (purple fleshed)
  • Black salsify




Go Green...Go Healthy
Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits. Go green every day with fruits and vegetables like these:

  • Avocados
  • Green apples
  • Green grapes
  • Honeydew
  • Kiwifruit
  • Limes
  • Green pears
  • Artichokes
  • Arugula
  • Asparagus
  • Broccoflower
  • Broccoli
  • Broccoli rabe
  • Brussels sprouts
  • Chinese cabbage
  • Green beans
  • Green cabbage
  • Celery
  • Chayote squash
  • Cucumbers
  • Endive
  • Leafy greens
  • Leeks
  • Lettuce
  • Green onion
  • Okra
  • Peas
  • Green pepper
  • Sno Peas
  • Sugar snap peas
  • Spinach
  • Watercress
  • Zucchini




White for Wellness
White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family. Get all the health benefits of white by including foods such as:

  • Bananas

  • Brown pear

  • Dates

  • White nectarines

  • White peaches

  • Cauliflower

  • Garlic

  • Ginger

  • Jerusalem artichoke

  • Jicama
  • Kohlrabi
  • Mushrooms
  • Onions
  • Parsnips
  • Potatoes (white fleshed)
  • Shallots
  • Turnips
  • White Corn




Powerful Antioxidants
Orange and yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Every day, include orange and yellow fruits and vegetables like these:

  • Yellow apples

  • Apricots

  • Cantaloupe

  • Cape Gooseberries

  • Yellow figs

  • Grapefruit

  • Golden kiwifruit

  • Lemon

  • Mangoes

  • Nectarines

  • Oranges

  • Papayas

  • Peaches

  • Yellow pears

  • Persimmons

  • Pineapples

  • Tangerines

  • Yellow watermelon

  • Yellow beets

  • Butternut squash

  • Carrots

  • Yellow peppers

  • Yellow potatoes

  • Pumpkin

  • Rutabagas

  • Yellow summer squash

  • Sweet corn

  • Sweet potatoes

  • Yellow tomatoes

  • Yellow winter squash



Red-hot and Healthy
The specific phytochemicals in the red group being studied for their health-promoting properties include lycopene and anthocyanins. Get your reds every day by eating fruits and vegetables such as:

  • Red apples

  • Blood oranges

  • Cherries

  • Cranberries

  • Red grapes

  • Pink/Red grapefruit

  • Red pears

  • Pomegranates

  • Raspberries

  • Strawberries

  • Watermelon

  • Beets

  • Red peppers

  • Radishes

  • Radicchio

  • Red onions

  • Red potatoes

  • Rhubarb

  • Tomatoes


* 5aDay information was compiled from the www.5aday.org website.