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Groups of different colors fruits and vegetables


Fruits and vegetables have their distinctive color due to presence of various phytochemicals. Various nutrients are present in different quantities in various foods. You should ensure that your daily diet compromises of as many colored fruits and vegetables to get a combination of the health effects.

Why are fruits and vegetables different colors?

The fact behind the specific colour is that the various nutrients in these food items, give them their characteristic colour. Analyse what these different colours in the various Fruits and vegetables indicate. Each color in fruits and vegetables is created by specific phytonutrients, which are natural compounds that help protect plants from germs, bugs, the sun, and other threats. And each color indicates an abundance of specific nutrients. Phytonutrients aren’t essential to keep you alive (unlike vitamins and minerals). But they may help prevent certain lifestyle diseases and keep your body working as it should.

Red fruits and vegetables

Healthy Red Foods help fight cancer, reduce the Risk of Diabetes and Heart Disease, improve skin Quality and more. Red fruits and vegetables contain phytochemicals including lycopene and ellagic acid. Thus, tomotoes, apples, strawberries, beet and pomegranates, display their red colour. These powerful nutrients have been studied for their cancer-fighting effects and other health benefits. Lycopene is thought to protect against oxidation damage, especially due to ultraviolet light exposure and tobacco smoke.

There are various healthy fruits and vegetables should be consumed as: red peppers, tomatoes, strawberries, raspberries, watermelon, apples, cranberries, kidney beans, cherries, grapes, red onions, pomegranate, beets…


Yellow/Orange fruits and vegetables

Yellow and Orange fruits and vegetables improve immune function, reduce the risk of heart disease, promote eye health, and more. Yellow and Orange fruits and vegetables get their colour from lutein and zeaxanthin, carotenoids. These also contain antioxidants like Vitamin A, C and carotenoids, including beta-carotene. Oranges, mangoes, yellow peppers, lemons, pineapples, pumpkin have good quantities of these beneficial substances. Some carotenoids most notably beta-carotene convert to vitamin A within the body, which helps promote healthy vision and cell growth.

There are various healthy fruits and vegetables should be consumed as: oranges, grapefruit, lemons, mangoes, papayas, carrots, sweet potatoes, winter squash, yellow summer squash, corn, cantaloupe, orange and yellow peppers, golden beets, pineapple, peaches, bananas.


Green fruits and Vegetables

Green fruits and vegetables boost the immune system, help detoxify the body, restore energy and vitality, and more. This pigment is known to absorb light in the red and blue parts of the light spectrum and reflects the remaining which is mostly green. Thus these items appear green. Chlorophyll has been known for promoting human health and prevention of diseases. These are some of the healthiest foods we can eat. Green fruits and vegetables are rich in lutein, isothiocyanates, isoflavones, folate and vitamin K which is essential for blood and bone health. Folate is a nutrient especially important for women to consume to help prevent congenital disabilities.

There are various healthy fruits and vegetables should be consumed as: broccoli, Kale, Romaine lettuce, Collard greens, brussels sprouts, green cabbage, green grapes, asparagus, spinach, swiss chard, arugula, green beans, peas, zucchini, Kiwi fruit avocado, green apples, edamame.


Blue/Purple fruits and Vegetables

Purple and Blue fruits and vegetables may reduce the risk of cancer and heart disease, support cognition, decrease inflammation, and improve skin health. The colour Blue or Purple is due to phytonutrients known as anthocyanins, (which is a flavonoid) present in these fruits and vegetables, like egg-plant, Blueberries, plums, and raisins. Plants produce these phytonutrients to protect themselves against attacks from insects and damage from UV light. These phytonutrients also are advantageous to us in promoting health and preventing diseases. Studies have also found that they are effective in the control of obesity. This group also contains carotenoids, Vitamin C, Fibre and ellagic acid. All these are antioxidants, and anti-cancer agents.

There are various healthy fruits and vegetables should be consumed as: blueberries, blackberries, red (purple) grapes, red (purple) cabbage, plums, prunes, red (purple) onions, eggplant, purple potatoes and sweet potatoes, purple cauliflower, figs, raisins.


Brown and White Fruits and Vegetables

Brown and White colored foods protect against certain cancers, keep bones strong, and are a heart-healthy choice. Fruits and vegetables which are white in colour form an important part source of key nutrients (especially fibre, potassium and magnesium), and other micro constituents. The health benefits of white colour foods should not be underestimated and can increase shortfall of nutrients in our diet. Items in this category include potatoes, cauliflowers, turnips, corn, parsnips, mushrooms and onions, to name a few.

That’s a lot of colorful foods and nutrients to remember. Consuming these natural food groups, also known as rainbow food, will help us have a variety of nutrients, essential for the formation and development of the body.