The gorgeous shades on display at farmers' markets and in produce aisles are more than skin deep. Reflecting the inner potential of every fruit and vegetable, intense colors might even be called nature's nutrition labels.

Plants get many of their tints from phytonutrients, compounds that play key roles in health, including reducing the risk of heart disease and cancer. Each color offers the body different phytonutrients, and when several of them come together in one meal, all the better. "Research shows that the more colors you eat at once, the more powerful they are, because of the synergy that happens," says Steven Pratt, M.D., coauthor of SuperFoods HealthStyle (William Morrow; 2006).

Some phytonutrients, such as lycopene and beta-carotene, are already familiar, but there are countless others scientists have yet to identify. There's no recommended dietary allowance for phytonutrients, and supplements can't compete with the real thing. The best way to get the full benefits is the most natural: Indulge in all the colors your imagination, or plate, will allow.

Dark-red tomatoes and deep-purple berries aren't just more flavorful than pale ones, they're healthier, too. Saturated colors indicate higher levels of phytonutrients. This holds true throughout the produce section.

Eating Bright
Each of the following five color groups is associated with one or more phytonutrients. The foods that appear in bold are leading sources.

Red: Some red foods get their tint from lycopene, which may reduce the risk of lung, stomach, and prostate cancers. Sources: pink guavas, red grapefruits, red papayas, tomatoes, watermelons

Yellow/Orange: These hues tend to signal the presence of beta-carotene, which may help prevent heart disease as well as lung and colon cancers. Sources: apricots, cantaloupes, carrots, mangoes, papayas, peaches, persimmons, winter squashes, sweet potatoes

Green: Vegetables and fruits in this color, particularly the dark ones, often contain several phytonutrients, including lutein (which protects the eyes) and beta-carotene. Sources: bok choy, broccoli, collard greens, cucumbers, kale, kiwis, peas, romaine lettuce, spinach, Swiss chard, zucchini

Blue/Purple: Foods in these shades are rich in anthocyanins, phytonutrients that have antiaging and anticancer effects and help to promote circulatory function. Sources: blackberries, black currants, blueberries, plums, red cabbages, red onions

White: Pale members of the allium family contain allicin, which boosts the immune system, and some are also a source of quercetin, a natural anti-inflammatory agent. Sources: garlic, leeks, onions, shallots

Whole-Wheat Pancakes with Berry Compote
Vegetable Tartlets
Spring Rolls with Carrot-Ginger Dipping Sauce
Barley Risotto with Shrimp and Peas