Eating the Rainbow - Part 5 .... White

Eating the Rainbow - Part 5 .... White


Nutrition and benefits

We generally think of the brightly colored vegetables and fruits as the most nutritious but don't overlook the benefit of the white ones as well.  Along the way, white fruits and vegetables got a bad rap. Some articles even went so far as to warn not to eat white. Bad advice. White vegetables and fruits have great benefits too. For example, it was found that people who ate 7 ounces of white vegetables and fruits per day had a 52% lower risk of stroke.  That’s impressive. It was also found that white fruits and vegetables reduce the risk of colon, breast, and prostate cancers.  So, put them on your list.

Quick list of some of the white vegetables and fruits

bananas, brown pears, cauliflower, garlic, ginger, Jerusalem artichokes, jicama, kohlrabi, mushrooms, onions, parsnips, potatoes, shallots, turnips, white corn, white nectarines, white peaches

Tips and facts about specific white vegetables and fruits

  • Banana – Bananas are known to reduce blood pressure because they are rich in potassium. And they lower risks of cancer, asthma, heart disease, and digestive problems. They are a good source of fiber. And, they are known as the most popular fruit.
  • Brown pears – I often forget about how much I like pears. They have a nice list of benefits which should remind us to eat them. They are high in fiber; and the vitamin C in them can boost your immune system; and they improve heart health, digestion, and fight diabetes.
  • Cauliflower – Cauliflower is a superfood because it reduces the risk of cancer, decreases heart disease and brain disorders, fights inflammation, helps digestion, and is good for eye health.
  • Garlic – Garlic is a good thing in a small package. It has antioxidants and manganese and selenium, too. It also contains vitamin C and B6. So, it helps lower high blood pressure, helps fight risks of cardiovascular disease, colds, cholesterol and some cancers.
  • Ginger – One of the healthiest spices, ginger is used fresh, dried, or ground. It contains gingerol that is an anti-inflammatory and anti-oxidant. It reduces nausea, lowers blood sugar, and lowers heart disease risk.
  • Kolhrabi – Kolhrabi is a cruciferous vegetable. It is known to improve heart heath, decrease risk of diabetes and cancer, and lower blood pressure.
  • Mushrooms – An eat-‘em-everyday food, mushrooms are a good source of fiber, B vitamins, vitamin C, calcium, and antioxidants (powerful). For more mushroom information go here. Mushrooms should always be cooked.
  • Onions – Also an eat-‘em-everyday food, onions are powerful. They reduce blood pressure and the risk of heart attack. They have anti-inflammatory agents, and they also provide relief from asthma. There is evidence that they reduce the risk of cancer, and the fiber in them helps digestion.  They provide the best benefit when eaten raw but eating them cooked is good too.
  • Parsnips – More good news… Parsnips are rich in fiber, so they help with digestion and weight loss. They help boost the immune system and improve heart health. They are high in potassium and help reduce blood pressure.
  • Potatoes – Potatoes are a good source of vitamin B6, potassium, copper, vitamin C, and manganese. They also have antioxidants. Please take note: potatoes do not make you fat – butter, sour cream, cheese, and bacon on top of them make you fat.
  • Turnips – Turnips are full of vitamins, folate, and niacin. They are high in fiber. They improve heart health, digestion, blood circulation, the immune system, and bone strength; and they help prevent cancer.
  • White corn – Corn helps manage diabetes, prevent heart conditions, and lower blood pressure. It is high in fiber and it helps prevent cancer.


Thanks for following along on the Eating the Rainbow Series. I hope you’ll use these posts as references when you want to look of up the benefits of fruits and vegetables.  I know they probably weren’t as exciting to read as other posts, but good to know. The main point is to include fruits and vegetables of all colors in your diet. If you eat plenty of them in a wide variety of colors, you are sure to get essential vitamins and minerals.

Enjoy and become healthier and healthier as you arrange a bouquet of fruits and vegetables on your plate at every meal.

To see the other posts in this series...

Eating the Rainbow - Introduction

Eating the Rainbow - Part 1 - Red

Eating the Rainbow - Part 2 - Orange and Yellow

Eating the Rainbow - Part 3 - Green

Eating the Rainbow - Part 4 - Blue, Black, and Purple

be kind - be the change

be the healthiest version of yourself

The Produce Section Challenge

The Produce Section Challenge

Eating the Rainbow : Part 4 .... BLUE, BLACK, AND PURPLE

Eating the Rainbow : Part 4 .... BLUE, BLACK, AND PURPLE