Food comes in a rainbow of colors, each providing different nutrients and health benefits. While there are many colorful foods to choose from, most fall into 5 main color categories: red, green, yellow/orange, blue/purple, and white.
Red Foods
Red foods get their vibrant color from lycopene, an antioxidant that has been associated with heart health and cancer prevention. Some of the most common red foods include:
- Tomatoes
- Watermelon
- Red peppers
- Beets
- Radishes
- Cherries
- Pomegranates
- Red apples
- Cranberries
- Raspberries
- Strawberries
- Red grapes
In addition to lycopene, many red fruits and vegetables contain other antioxidants like vitamin C, anthocyanins, and ellagic acid.
Green Foods
Green foods contain chlorophyll, a pigment that has anti-inflammatory effects. Some top green foods include:
- Broccoli
- Brussels sprouts
- Green beans
- Peas
- Asparagus
- Artichokes
- Green apples
- Green grapes
- Kiwi
- Limes
- Green pepper
- Leafy greens like spinach, kale, lettuce, collard greens
- Avocado
- Green olives
In addition to chlorophyll, green foods are great sources of vitamins, minerals, fiber, and plant compounds like lutein and zeaxanthin.
Yellow/Orange Foods
Yellow and orange foods are colored by carotenoids, including beta carotene, lutein, and zeaxanthin. Some nutritious choices include:
- Carrots
- Sweet potatoes
- Squash
- Pumpkin
- Yellow pepper
- Peaches
- Nectarines
- Papaya
- Pineapple
- Yellow apples
- Oranges
- Mangoes
- Lemons
- Yellow pears
These yellow/orange foods are packed with vitamin A, vitamin C, potassium, and fiber. They help promote eye health and strong immunity.
Blue/Purple Foods
The anthocyanins that give blue/purple foods their distinct color are antioxidants that may help protect cells from damage. Some nourishing picks include:
- Blueberries
- Blackberries
- Purple grapes
- Plums
- Eggplant
- Purple cabbage
- Purple cauliflower
- Purple potatoes
- Black rice
- Purple asparagus
- Purple carrots
- Purple sweet potatoes
- Purple figs
- Purple onions
Beyond anthocyanins, blue/purple produce also provide other antioxidants like vitamin C, resveratrol, and quercetin.
White Foods
While not as vibrantly colorful, white foods still contain beneficial nutrients and compounds like:
- Onions
- Garlic
- Mushrooms
- Bananas
- Dates
- White nectarines
- Cauliflower
- Turnips
- White corn
- White potatoes
Some key nutrients found in these white foods include vitamin C, manganese, vitamin B6, fiber, and potassium.
Nutrient Breakdown by Color
Here’s an overview of some of the key nutrients provided by each color category of fruits and vegetables:
| Color | Key Nutrients |
|---|---|
| Red | Lycopene, vitamin C, anthocyanins, ellagic acid |
| Green | Chlorophyll, vitamin K, lutein, zeaxanthin |
| Yellow/Orange | Vitamin C, vitamin A, beta carotene, potassium |
| Blue/Purple | Anthocyanins, vitamin C, resveratrol, quercetin |
| White | Vitamin C, manganese, vitamin B6, potassium |
Health Benefits by Color
Here are some of the key health benefits associated with each color category:
| Color | Potential Health Benefits |
|---|---|
| Red | Heart health, cancer prevention, memory protection, lower cholesterol |
| Green | Anti-inflammatory effects, eye health, strong bones, detoxification |
| Yellow/Orange | Immune function, healthy skin, eye health, reduced risk of certain cancers |
| Blue/Purple | Reduce risk of Alzheimer’s disease, anti-aging, urinary tract health |
| White | Heart health, anticancer properties, gut health |
Incorporating All Colors
To get a variety of nutrients and health benefits, it’s important to “eat the rainbow” by incorporating fruits and veggies from each color category. Try these tips:
- Make salads with mixed greens, red peppers, carrots, blueberries, and purple onions
- Snack on a mix of fruits like oranges, kiwi, plums, pears, and apples
- Roast a medley of brussels sprouts, sweet potatoes, beets, and parsnips
- Add white mushrooms and onions to spinach omelets
- Blend up berry smoothies with blueberries, raspberries, and strawberries
Conclusion
While all fruits and vegetables are healthy, choosing a variety of colors ensures you get a diverse range of nutrients. Aim to fill your plate with produce spanning the red, green, yellow/orange, blue/purple, and white color spectrum. This simple strategy provides antioxidants, vitamins, minerals, and plant compounds that benefit your whole body.