Eating a variety of colorful fruits and vegetables is important for getting a range of vitamins, minerals, and antioxidants. While all fruits and veggies are healthy, some colors may offer more benefits than others. Let’s take a look at what nutrition each color offers.
Benefits of Red Fruits and Vegetables
Red fruits and vegetables get their vibrant color from lycopene, an antioxidant that may help reduce the risk of certain cancers. Lycopene helps fight free radical damage in the body. Some of the best sources of lycopene include:
- Tomatoes
- Watermelon
- Red grapefruit
- Guava
- Papaya
Other red fruits and veggies provide different benefits. For example, red grapes contain resveratrol, which may boost heart health. Beets get their crimson color from betalains, antioxidants that may improve blood flow and lower blood pressure.
Nutrition in Orange and Yellow Produce
Orange and yellow fruits and vegetables are full of antioxidants like vitamin C, beta carotene, and bioflavonoids. Some top sources include:
- Carrots
- Sweet potatoes
- Orange bell peppers
- Butternut squash
- Cantaloupe
- Pineapple
- Peaches
- Oranges
- Lemons
- Grapefruit
Carotenoids like beta carotene found in these produce items may lower inflammation, promote eye health, and even reduce cancer risk. Citrus fruits like oranges and grapefruit provide immune-boosting vitamin C.
The Benefits of Green Fruits and Vegetables
Green vegetables and fruits get their vibrant color from chlorophyll. They are excellent sources of vitamins, minerals, fiber, and plant compounds like lutein and indoles that have been linked to health benefits.
Some of the top green produce items include:
- Broccoli
- Brussels sprouts
- Green beans
- Peas
- Green bell peppers
- Green apples
- Kiwi
- Grapes
- Honeydew melon
- Spinach
- Cabbage
- Asparagus
- Artichokes
- Green olives
The lutein and zeaxanthin in many green vegetables can promote eye health. Leafy greens also contain folate, vitamins C and K, calcium, and potassium. Broccoli is high in sulforaphane, an antioxidant with anti-cancer effects.
The Power of Blue and Purple Foods
The natural plant pigments anthocyanins give blue and purple fruits, vegetables, and grains their distinctive color. Sources include:
- Blackberries
- Blueberries
- Eggplant
- Purple cabbage
- Purple cauliflower
- Purple grapes
- Purple figs
- Plums
- Purple carrots
- Purple sweet potatoes
Anthocyanins act as antioxidants in the body. They may protect cells from damage and reduce inflammation. Some research connects them to cancer prevention as well.
Other compounds give purple and blue foods their color, such as nasunin in eggplant and violaxanthin in purple sweet potatoes. These provide antioxidant effects.
Nutritional Benefits of White Fruits and Vegetables
Even white fruits and vegetables deliver key vitamins, minerals, and antioxidants. Some top sources include:
- Bananas
- Dates
- Jicama
- Mushrooms
- Parsnips
- Potatoes
- Shallots
- White peaches
- White nectarines
- Cauliflower
- Garlic
- Ginger
- Onions
Bananas offer potassium, which regulates blood pressure. Onions and garlic contain the antioxidant allicin, which may lower cholesterol and blood pressure. Potatoes are a great source of fiber, vitamin C, vitamin B6, potassium, and manganese.
A Rainbow of Nutrients
While each color of produce offers its own unique health advantages, the key is to enjoy fruits and vegetables across the spectrum. Aim for the recommended 5-9 servings of produce each day. Here’s an overview of key nutrients provided by fruits and vegetables of different colors:
| Color | Key Nutrients | Health Benefits |
|---|---|---|
| Red | Lycopene, anthocyanins | May reduce cancer risk; boost heart health |
| Orange/Yellow | Beta carotene, vitamin C, potassium | Promote immunity and eye health; reduce inflammation |
| Green | Lutein, zeaxanthin, calcium, folate | May improve vision, bone health, and blood pressure |
| Blue/Purple | Anthocyanins | May prevent cancer, reduce inflammation |
| White | Allicin, potassium, vitamin C | May lower cholesterol and blood pressure |
While different colored fruits and vegetables have unique health advantages, the most important thing is to fill your plate with plenty of produce. Shoot for a minimum of five servings per day as part of a balanced diet.
Tips for Eating More Colorful Produce
Here are some simple tips to add more colorful fruits and veggies to your meals and snacks:
- Make a fruit smoothie with blueberries, strawberries, cherries or other red fruits.
- Dice up oranges, grapes, kiwi and melons for a multicolored fruit salad.
- Roast beets, sweet potatoes, carrots and parsnips together for a medley of orange and purple.
- Stir sautéed peppers, broccoli, peas and green beans into eggs or rice.
- Toss zucchini, tomatoes, spinach and basil into pasta dishes and sauces.
- Blend white cauliflower into potato soup for a nutrition boost.
- Top salads with mandarin oranges, dried cranberries, shredded purple cabbage and sliced mushrooms.
- Make roasted vegetable medleys with any combo of red onion, purple potatoes, orange bell peppers, yellow squash, green beans and eggplant.
Simple swaps like using red cabbage in place of green, or trying a new green like bok choy or arugula, can liven up your plate. Let fruits and veggies take center stage with veggie-based meals like cauliflower pizza, broccoli cheddar soup, and zucchini noodle pasta.
Healthiest Colors for Different Nutrients
While eating a rainbow of produce is ideal, some colors are particularly high in specific antioxidants and vitamins.
Here are some of the best colors to target for top nutrients:
| Nutrient | Best Color Sources |
|---|---|
| Vitamin C | Green and red peppers, oranges, grapefruit |
| Vitamin A | Carrots, sweet potatoes, spinach, mangoes |
| Fiber | Blueberries, eggplant, figs, blackberries |
| Potassium | Bananas, oranges, sweet potatoes, white potatoes |
| Folate | Asparagus, broccoli, green leafy vegetables |
| Antioxidants | All colors, especially blueberries, Concord grapes, and purple sweet potatoes |
Mixing up all the colors will help you cover more nutrients. However, eating more of thecolors suggested for each nutrient can ensure you meet your daily needs.
Choosing Organic Colorful Produce
Opting for organic fruits and vegetables when possible is recommended to reduce yourexposure to pesticides. The following produce tends to have the highest levels of pesticides, so choosing organic for these is wise:
- Strawberries
- Spinach
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
On the flip side, these fruits and vegetables tend to be lower in pesticides, so buying conventional is likely fine:
- Avocados
- Sweet corn
- Pineapples
- Cabbage
- Sweet peas
- Onions
- Papayas
- Mangos
- Eggplant
- Asparagus
- Kiwi
Conclusion
When it comes to fruits and vegetables, the most nutritious colors are all of them! Aim to fill your diet with a rainbow of produce to take advantage of the unique benefits each color provides. Red, orange, yellow, green, blue/purple, and white fruits and veggies offer different vitamins, minerals, fibers, and antioxidants to promote optimal health.
