Kids must consume a range of vibrant fruits and veggies each day to stay healthy. You can make sure that children receive a variety of vitamins and minerals by using a rainbow as a guide. No one fruit or vegetable can satisfy a child's nutritional needs. Organizing produce into groups based on the colors red, orange, yellow, green, and purple will make it exciting and simple for youngsters to eat their fruits and veggies. Kids can understand the idea of eating a rainbow even at a very young age.

Consuming colorful fruits and vegetables can help shield children from chronic diseases like cancer. They are delicious and healthy. 

Each color contains phytochemicals that fight disease, making them good people who battle to maintain your health and strength. A wide variety of essential nutrients, including fibre, folate, potassium, magnesium, and vitamins A and C, are also found in fruits and vegetables.

The various hues should be consumed frequently because they each have different advantages.

1. Deep blue or purple fruits and vegetables include antioxidants, phytochemicals, and flavonoids that improve health and protect your cells. They might also assist in lowering the risk of heart disease, cancer, and stroke. Even improved memory has been related to consuming more blueberries, according to studies! Along with assisting in the reduction of metabolic syndrome and other cardiovascular disease risk factors, as well as belly fat.

Here are a few suggestions for foods that are blue and purple that you can start eating right away.

• Blackberries
• Blueberries
• Eggplant
• Figs
• Berries in June
• Plums

1. Red and pink fruits and vegetables are helpful in regulating blood pressure levels, reducing tumor growth, lowering bad cholesterol levels, and reducing the risk of certain types of cancer. They're full of vitamins A and C, which help to fight diseases and keep us healthy. Below is a list of some of the best red fruits and veggies you can find!

• Red apples
• Red peppers
• Pomegranates
• Radishes
• Strawberries
• Tomatoes

1. Green vegetables are abundant in the phytochemicals needed to maintain good health. Examples of foods high in lutein, which works with another chemical called zeaxanthin to support eye health, include spinach, collards, kale, and broccoli. The chance of cataracts and age-related blindness may be decreased with the aid of these compounds.

The B vitamins that benefit our brains are also abundant in green fruits and vegetables.

• Asparagus
• Avocados
• Broccoli
• Cucumbers
• Dark, leafy lettuce
• Peas
• Spinach

1. Orange and yellow fruits and vegetables like carrots, sweet potatoes, and pumpkins are high in vitamin A. Oranges and other citrus fruits are a great source of vitamin C and B vitamins, which also help to strengthen the immune system. Here are some strong fruits and vegetables to use right away!

• Apricots
• Carrots
• Grapefruit
• Lemons
• Mango
• Papayas
• Peaches
• Pears
• Pineapple

1. White: The pigments known as "Anthoxanthins" gives white fruits and vegetables like cauliflower, onions, potatoes, and bananas their color. This substance may lower cholesterol and blood pressure while lowering the risk of heart disease, stomach cancer, and stroke.
   Bananas and potatoes are a couple of the white group's high-quality sources of the mineral potassium, too.

• Bananas
• Onions
• Cauliflower
• Garlic
• Potatoes
• Ginger