Deeply colored fruits and vegetables tend to have the most vitamins and minerals. The pigments that give these fruits and vegetables their rich colors might also protect against some diseases and they have high antioxidant potential. Antioxidants are compounds that help to stabilize free radicals in the body. This helps to reduce the risk of developing chronic diseases such as cancer because the antioxidant keeps the free radical from damaging cells in the body.
This doesn't mean that you should ignore iceberg lettuce, cauliflower, white potatoes, and turnips. They, too, play an important role in culinary pleasures. However, stock up regularly on richly colored foods such as kale, spinach, collard greens, cranberries, raisins, dried plums (prunes), red grapes, carrots, and cherries.