By Nate Widom
Dietitian Approved: This article has been reviewed by Ashley Boyer, RD, LDN. Ashley is a Registered Dietitian with the Academy of Nutrition and Dietetics, a national professional organization, and is licensed in nutrition with the State of Delaware.
Did you know that different colors of fruits and veggies often indicate different, unique nutritional benefits? I spoke with registered dietitian and certified personal trainer Ashley Boyer to discuss each color’s dietary superpower and why you should eat a rainbow of hues!
Phytonutrients
To begin, the colors of fruits and vegetables are linked to specific phytonutrients, which are natural chemicals found in plants. Phytonutrients will protect the plant as it grows in its environment and strengthen its immune system. They’re also responsible for a plant’s specific taste and contribute to its color.1
But it’s not just about aesthetics. Phytonutrients “provide health benefits beyond those that are essential nutrients,” Ashley says. “When we look at phytochemicals, a lot act as antioxidants.” Antioxidants are nutrients that protect us from disease and are known for their cancer-fighting and heart disease-preventing properties.
It’s important to stress we’re talking about natural foods here—not foods with synthetic dyes. Your typical pumpkin-spiced latte may have some orange due to synthetic dye. If so, it won’t have phytochemicals associated with naturally orange foods, like a fresh pumpkin.
There are many phytochemicals, and each is generally associated with different colors of fruits and veggies and health benefits. In Ashley’s words, “They each have their own superpowers.” Now, let’s paint out what each color signifies:
Reds and Pinks Prevent Heart and Lung Disease
Red and pink foods contain lycopene, which is known to aid in the prevention of heart and lung disease and some cancers—mainly prostate. They’ll also be high in vitamin C, folate, flavonoids that reduce inflammation, and tannins that prevent bacteria from attaching to cells. Tomatoes are especially notable for lycopene, but watermelons, beets, strawberries, cherries, pink grapefruit, guava, and cranberries shall also be considered.
Yellows and Oranges Improve Vision and Tackle Heart Disease
Yellow and orange foods contain beta cryptoxanthin, which is known to aid in the prevention of heart disease, lower risk of some cancers, and improve eyesight. They’ll also be high in vitamins C and A. Think of carrots, mangoes, oranges, bananas, squash, pineapple, peaches, cantaloupe, sweet potatoes, pumpkins, and apricots.
Greens Fight Cancer and Toxins
Green foods contain isothiocyanates and indoles, which help prevent cancer-causing carcinogens. Also, they tend to be high in vitamin K, folic acid, potassium, carotenoids, and omega-3s. Vitamin K will assist in preventing blood clots, and potassium will lower blood pressure. Think of broccoli, kale, kiwi, avocados, cabbage, bok choy, green tea, spinach, Brussels sprouts, and herbs.
Blues and Purples are Powerful and Heart-Healthy
Blues and purples contain anthocyanin, which helps delay cellular aging, manage blood pressure, and prevent blood clots. Anthocyanin is found in foods like eggplant, plums, red cabbage, figs, lavender, and especially blueberries.
Whites and Browns Fight Tumors and Boost Immunity
Yes, less colorful foods are great, too! White and brown foods will contain allicin and quercetin. Allicin fights tumors, and quercetin improves our immune system. Find them in mushrooms, cauliflower, onions, garlic, parsnips, and leeks.
Want the most phytonutrients as possible?
Look for foods that are one color and are as dark as possible. “We know that in its ripest state, the darker color gives us that high phytochemical density,” Ashley says. Put simply, a ripe, dark-blue blueberry will have more phytonutrients than a lighter or more reddish one.
Why You Should Eat a “Rainbow”
All these benefits are precisely why Ashley suggests diversifying your diet. “Overall, eating a wide variety of colors is the best for disease prevention and overall improvement in health,” she concludes. “There is not one color over the other that’s superior—they all play their own role.” To her, eating a rainbow is also an easy way to ensure you get the antioxidants you need, along with recommended vitamins and minerals.
Ashley suggests switching up your fruits and veggies regularly. For example, if you regularly have broccoli as your dinner side throughout the week, try eating something of a different color on some days, like squash or eggplant. Also, you can look at what’s in season. Not only will in-season produce save money, but it’s also a great way to get a variety of colors throughout the year. If your favorite foods are not in season, frozen options will also deliver comparable nutrients.