Eat All The Colors

You probably know it’s important to include colorful fruits and vegetables in your diet, but you may wonder why it’s so important and if it benefits your health. Plants contain different phytonutrients that give them their color. Each color is linked to higher levels of specific nutrients and health benefits. While eating more vegetables and fruit is great, eating a variety of colors will ensure you are consuming a multitude of essential nutrients to benefit various areas of your health.

Health benefits of different-colored foods 

Every color represents a different phytochemical and set of nutrients that benefit your health. The following sections list some examples of foods, their main phytonutrients, vitamins, minerals, and benefits of each color category. Be aware exact vitamin and mineral levels vary for each vegetable or fruit.

Red

For example, tomatoes, watermelon, pink guava, Grapefruit, strawberries, raspberries, 

Main phytonutrients

lycopene (from the vitamin A family)

Main vitamins and minerals

Folate, potassium, vitamin A (lycopene), vitamin C, vitamin K1

Health benefits

Anti-inflammatory, antioxidant, heart healthy, may reduce sun-related skin damage, may lower your risk of certain cancers.

Orange and yellow

For example, carrots, sweet potatoes, yellow peppers, bananas, pineapple, tangerines, pumpkin, winter squash, golden beets, cantaloupe, peaches

Main phytonutrients

carotenoids (e.g., beta-carotene, alpha-carotene, beta-cryptoxanthin), which belong to the vitamin A family

Main vitamins and minerals

Fiber, folate, potassium, vitamin A (beta carotene), vitamin C

Health benefits

Anti-inflammatory, antioxidant, heart-healthy, supports eye health and may lower cancer risk.

Green

For example, spinach, kale, broccoli, avocados, asparagus, green cabbage, Brussels sprouts, and green herbs.

Main phytonutrients

Chlorophyll, carotenoids

Cruciferous greens (e.g., broccoli, cabbage): indoles, isothiocyanates, glucosinolates

Main vitamins and minerals

Fiber, folate, magnesium, potassium, vitamin A (beta carotene), vitamin K1

Health benefits

Anti-inflammatory, antioxidant, cruciferous veggies, in particular, may lower your risk of cancer and heart disease.

Blue and purple

For example, blueberries, blackberries, red/purple grapes, red/purple cabbage, red onions, eggplant, plums, prunes, figs, and elderberries.

Main phytonutrients

Anthocyanins

Main vitamins and minerals

Fiber, manganese, potassium, vitamin B6, vitamin C, vitamin K1

Health benefits

Anti-inflammatory, antioxidant, heart health, neuroprotective, improves cognition and may reduce the risk of type 2 diabetes and certain cancers.

Dark red

For example, beets, prickly pears, pomegranates, and cherries.

Main phytonutrients

Betalains

Main vitamins and minerals

Fiber, folate, magnesium, manganese, potassium, vitamin B6

Health benefits

Anti-inflammatory, antioxidant, lower risk of high blood pressure, heart health, lower risk of certain cancers, increases oxygen uptake for improved athletic performance.

White and brown

For example, cauliflower, garlic, leeks, onions, mushrooms, daikon radish

parsnips, white potatoes, mushrooms, and jicama.

Main phytonutrients

anthoxanthins (flavonols, flavones), allicin

Main vitamins and minerals

Fiber, folate, magnesium, manganese, potassium, vitamin B6, vitamin K1

Health benefits

Anti-inflammatory, antioxidant, heart health, and may lower cancer risk.

How to do it

The great thing about eating all the colors is it’s easy to implement. To eat the rainbow, incorporate two to three different-colored fruits or vegetables in your smoothie. While you don’t have to include every color daily, try to get them into your diet a few times per week. 

Want more detailed information on how you can help ensure you get all the necessary nutrients in your diet? Check out my new book, Smoothie Rx!