Eating the Rainbow – Bahamas Vegetables

Food & Dining

Did you know that the different colors of fruits and vegetables contain different nutrients and health benefits?

Fruits and vegetables come in so many beautiful hues. From rich and deep reds to bright and vibrant blues and purples, it’s amazing how colorful our produce sections can be if we take the time to notice. 

Challenge yourself to eat fruits and vegetables of all colors to get the most health benefits nature has to offer! 


Tomatoes, beets, red peppers, cranberries, red apples, cherries, strawberries, watermelon, rhubarb, pink grapefruit, pomegranates, red grapes, raspberries, radishes, radicchio, red potatoes.

Health benefits: Rich in lycopene and ellagic acid which are powerful antioxidants that protect our bodies against free radicles. This helps to prevent cancer, heart disease, and diabetes.


Pumpkin, carrots, sweet potato, peaches, cantaloupe, oranges, nectarine, corn, grapefruit, lemon, yellow peppers, mangoes, orange peppers, papaya, sweet potatoes, tangerines, yellow apples, yellow squash.

Health benefits: Great source of vitamin C, lutein, beta-carotene which promotes healthy vision, improves blood flow.


Spinach, grapes, edamame, avocados, cucumber, spinach, celery, broccoli, green peppers, kale, limes, dark leafy greens, kiwi, snap peas, green beans, zucchini, watercress, Brussel sprouts, asparagus, artichokes, cabbage, okra, pear, peas, romaine lettuce.

Health benefits: Rich in vitamin K, antioxidants, and folate. Great for our immune systems.


Blue corn, blackberries, dates, figs, raisins, blueberries, blue potatoes, purple potatoes, purple cabbage, eggplant, grapes, prunes, plums.

Health benefits: Anti-aging properties and a great source of powerful antioxidants.


Bananas, cauliflower, potatoes, onions, mushrooms, garlic, shallots, Jerusalem artichoke, parsnips.

Health benefits: Contain health-promoting phytochemicals, good potassium source, and great for our immune systems.