A simple way to eat healthier is to fill your plate with a variety of colorful fruits and vegetables. What many people forget, however, is that white is a color! And researchers recently found that fruits and vegetables whose edible sections are white may lower risk of stroke more than other fruits and vegetables.

Dutch researchers analyzed data collected from over 20,000 initially healthy people (showed no signs of cardiovascular disease) between the ages of 20 and 65. The study volunteers completed a lengthy questionnaire on their usual intake of commonly consumed fruits and vegetables including juices and sauces. Then researchers followed up with those study subjects' health for 10 years. During the follow-up period, 233 people had a stroke. But, each 25 gram/day increase in fruit and vegetables with white "flesh" was associated with a 9% lower risk of stroke. For reference, a typical apple is 120 grams. Fruits and vegetables in the other color groups--green, orange/yellow, and red/purple--were not related to stroke incidence.

Which fruits and vegetables were considered white? Apples, pears, apple juice, apple sauce, bananas, cauliflower, chicory, cucumber, mushrooms, garlic, leeks, and onion. Potatoes and legumes were not considered to be vegetables.

What makes white "flesh" so healthy? The color of the edible portion of fruits and vegetables reflects the presence of pigmented compounds (carotenoids, anthocyanidins, flavonoids) that have been shown to have healthful properties. While researchers stated that it's not clear exactly what components in white produce might be protective for stroke, dietary fiber, phytochemicals (plant chemicals that protect against disease), and flavonoids likely play a role. Apples and pears (the most frequently consumed white fruit/vegetable by the study subjects) are high in a flavonoid called quercetin.

The advice to "eat a rainbow of fruits and vegetables" still stands, however. Other color groups likely protect against other chronic diseases and each fruit and vegetable provides certain nutrients that combine and interact with others for positive health effects. Just don't forget to throw some white produce into your shopping basket!

¹Oude Griep, L. M., Monique Verschuren, W. M., & Kromhout, D. (2011). Colors of fruits and vegetables and 10-year incidence of strok. Stroke, 42, DOI: 10.1161/STROKEAHA.110.611152.