Don't judge a vegetable by its color alone. Vibrant fruits and vegetables have standout appeal, but recommendations to "eat the rainbow" can exclude one underappreciated category: white fruits and vegetables. These boast a variety of flavors and noteworthy nutrition accolades, according to research published in Advances in Nutrition. The researchers pointed out that many nutrients-including several that Americans don't get enough of-and good-for-you phytochemicals that give fruits and veggies their health benefits are not always colorful. Here are 6 reasons (and recipes) to eat more onions, turnips, cauliflower, potatoes, pears and garlic.

1. Onions

Rich in the antioxidant quercetin, onions may ease hay fever, eczema and food allergies, according to Japanese researchers.

2. TurnipsBest known for their cancer-fighting properties as members of the cruciferous vegetable family, turnips are also high in nitrate, which may decrease blood pressure.

3. CauliflowerCauliflower is at the forefront of cancer research. One compound from this cruciferous veggie killed 75% of cervical cancer stem cells in 24 hours, in a lab.

4. PotatoesPotatoes are a potassium powerhouse, more so than broccoli, spinach or even bananas. Research has found that potassium may help keep your bones strong.

5. PearsPears may help manage prediabetes. Lab tests show that pear anti­oxidants prevent rapid carb digestion that could cause blood-sugar spikes.

6. GarlicThe solution to new anti­biotic-resistant strains of germs could be an old natural remedy: garlic. A 2014 study showed that, in the lab, garlic extract may be able to treat multidrug-resistant bacteria.