Thursday , 28 October 2021

Colors of Health

Did you know the amount of vegetables you eat isn’t the only thing you need to take into consideration but also the variety of different colors? This is because different colors of fruits and vegetables indicate the different nutrients they contain. This is why consuming a rainbow of fruits and vegetables helps ensure you get enough of the different nutrients you need for good health.

This Holi, as you frame your life with all colors of love and happiness, we tell you five colors of fruits and vegetables and what they mean.

The blue fruits and vegetables contain the plant pigment anthocyanin. Anthocyanins have antioxidant properties that help limit damage caused to your cells by free radicals and may also lower your risk for heart disease, stroke, cancer, and macular degeneration and memory problems.

Fruits Vegetables
Blackberries Purple Cabbage
Blueberries Purple Carrots
Black Currants Eggplant
Dried Plums Purple Peppers
Purple Grapes Purple Potatoes


Chlorophyll is what gives green fruits and vegetables their distinctive color. Some of them contain indoles and saponins which are known to reduce the risk of cancer and lutein which prevents sight problems. Also, leafy greens such as spinach and broccoli are also excellent sources of folate which is good for your eyes, bones and teeth.

Fruits Vegetables
Avocados Broccoli
Green Apples Brussels Sprouts
Green Grapes Chinese Cabbage
Kiwifruit Green Beans
Limes Green Cabbage
Green Pears Celery
Leafy Greens
Green Onions
Green Peppers


The yellow/orange group of fruits and vegetables have carotenoids in them. A known Carotenoid, beta carotene is found in a lot of yellow vegetables such as sweet potatoes, pumpkins and carrots that gets converted into Vitamin A. This not helps to maintain healthy mucous membranes and healthy eyes but also helps to keep your skin, teeth and bones healthy.

Fruits Vegetables
Apricots Yellow Beets
Cantaloupe Carrots
Grapefruit Yellow Peppers
Lemons Yellow Potatoes
Mangoes Pumpkin
Oranges Yellow Summer Squash
Papayas Sweet Corn
Peaches Sweet Potatoes
Yellow Pears Yellow Tomatoes


Red vegetables and fruits often contain a natural plant pigment known as lycopene which is what gives them the color. Lycopene is known to be a powerful antioxidant that helps in preventing heart problems and reducing the risk of cancer. A small to medium raw tomato contains 3.2 micrograms of lycopene. Although there is no set daily value for lycopene, it is generally recommended to consume 2 to 30 milligrams per day.

Fruits Vegetables
Red Apples Beets
Cherries Red Peppers
Cranberries Radishes
Red Grapes Red Onions
Pomegranates Tomatoes


The white fruits and vegetables we consume are known to have a range of health-promoting phytochemicals in them. One such phytochemical is allicin which is present in garlic and contains antiviral and antibacterial properties. Some fruits and vegetables of the white group such as potatoes and bananas are a good source of potassium which is good to lower blood pressure and maintain the balance of acids and bases in the body.

Fruits Vegetables
Bananas Cauliflower
Dates Fennels
White Peaches Garlic
Coconuts Ginger
White Potatoes
White Corn


All fruits and vegetables have a distinctive color indicating different nutrient profiles, therefore it is necessary to focus on getting a little of each color in your diet every day to maximize the nutritional benefits. Choose #ColorsOfHealth to lead a happy and healthy life.

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