Nutrition by Color (Slideshow)


Fruits and vegetables grow in a variety of colors for a reason: it helps you figure out what kinds of nutritional value they contain. And when it comes to fresh produce, variety is key — eat a rainbow of food each and every day! Click through to check out the unique properties in colorful fruits and veggies.

See Also: Olive Oil Will Extend Your Life


1. Red

What: Tomatoes, watermelon, red peppers, pomegranates, cranberries, raspberries.

The pigment that gives most red fruits and veggies their signature hue is called lycopene –  an antioxidant that may reduce the risks of cancer and  cardiovascular disease.

Also Check Out: Red Lentil & Turnip Soup


2. Orange & Yellow

What: Carrots, cantaloupe, apricots, mango, oranges, sweet potatoes, pumpkin, papaya, bananas, corn, summer squash, lemon, grapefruit.

You can thank beta-carotene for that vibrant orange hue found in carrots, sweet potatoes and the like. The body converts beta-carotine into vitamin A, which helps your eyes, your bones and your immune system stay in tip-top shape. Citrus fruits, like oranges and lemons, are full of vitamin C, of course, but they’re also rich in bioflavonoids, and the two work together to help your bones, skin and teeth, and reduce your risks of cancer and heart disease.

Related: 15 Healthy Whole Grain Breakfasts


3. Green

What: leafy vegetables, kiwi, lime, broccoli, cauliflower, Brussels sprouts, asparagus, zucchini, artichoke, avocado.

The source of green’s vegetables color may sound familiar to anyone who ever took biology: chlorophyl. Though green is certainly the color with the most variety, most green vegetables are high in fiber, many vitamins, calcium, iron, and a whole slew of beneficial antioxidants. Not all greens are created equal, however: iceberg lettuce is not nearly as nutrient rich as, say, kale. As a general rule, the darker the green, the better. Cruciferous vegetables, like broccoli and cauliflower, also contain properties that have been shown to reduce cancer risk.

Related: 16 Ways to Use Asparagus


4. Blue & Purple

What: Blueberries, blackberries, eggplant, grapes, plums, beets.

Blue, purple and deep red fruits and vegetables get their color from a pigment known as anthocyanin, and are rich in antioxidants that are beneficial for brain, your heart and your immune system.

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Julianna D.
Juliana D.2 years ago

Excellent information! Thanks!

Dan Martin
Dan Martin2 years ago

Very informative

Angela B.
Angela B.2 years ago

Thank You! :)

Heidi Aubrey
Heidi Aubrey2 years ago

Thanks for the good and useful slide show.

Jennifer Larson
Jennifer L.2 years ago

sometimes I forget to add a variety of colors to my diet... thanks for the reminder :)

Anna Undebeck
Anna Undebeck2 years ago

Thank you for sharing

Robby Reyes
Past Member 2 years ago

Cool collage

Charlene Rush
Charlene Rush2 years ago

While, I can't claim to be a vegetarian, I must admit that since I have made a gallant effort to eat less meat, more fish and chicken, and, loads of vegetables and fruit, I have been losing weight, a little at a time.

Winn Adams
Winn Adams2 years ago


Edgar Zuim
Edgar Zuim2 years ago

The more colors, more health.