Food, Fruits & Vegetables, Garden, Lifestyle, Wellness

Importance of Eating in Color

Living your best life depends on feeding your body well. While you can take supplements for your diet to get the needed nutrients, the best way to take in healthy vitamins and antioxidants is through healthy eating.

Naturally colorful foods tend to be fruits and vegetables, which contain the most health benefits with the fewest calories. Choose a variety of colors with every meal when possible, as well-balanced selection of color makes for a well-balanced diet—remember that rich natural coloring means ripe and nutritious food. The more vibrant the plate, the better the nutrients!


Red Fruits & Vegetables are usually a sign of flavonoids, reducing inflammation and carotenoid pigments such as Lycopene, a powerful antioxidant that protects our hearts and reduce the risks of hypertension, high cholesterol, heart disease, and many cancers. While vitamin C content can lessen under heat, cooking red foods such as tomato sauces can improve the absorption of lycopene in the body.  Some antioxidant-rich options include tomatoes, radishes, red cabbage, beets, strawberries, cherries, pomegranates, cranberries, red apples, red peppers, and more.


Naturally Blue and Purple foods are great for preventing heart disease, stroke and cancer. The color occurs because of an antioxidant called anthocyanin. They protect urinary tract health, regulate digestion, and are important for healthy aging and maintaining memory. Take advantage of blue & purple foods like eggplant, blackberries, blueberries, prunes, purple grapes, plums, raisins, figs, purple cabbage, among others.


Orange and Yellow fruits and vegetables tend to indicate beta-carotene as sources of vitamin A, containing also vitamin C, and omega-3 fatty acids. Foods in this color play a role in the immune system, keeping skin healthy, building strong bones, reducing inflammation and boosting overall immunity.  They are known to protect your nervous system, promote eye health and prevent heart disease. Enjoy the health benefits of carrots, pumpkin, cantaloupe, sweet potato, apricots, oranges, grapefruits, peaches, mangoes, pineapples, and more.


Going green with foods can protect you from cancer and high levels of bad cholesterol, regulate digestion, support eye health, and improve immunity. The natural plant pigment chlorophyll colors these fruits and vegetables green, and offer rich enzymes for the liver to cleanse bodily toxins. These are excellent sources of vitamin K, potassium, and omega-3 fatty acids. Yellow-green foods also contain lutein, which is great source of vitamin C, eye health and aging. Leafy green vegetables also contain folic acid, which is essential for pregnant women. Add some daily greens with broccoli, spinach, lettuce Brussel sprouts, cucumbers, peas, kiwi, lime, and avocado.


Naturally occurring white fruits and vegetables can boost immunity, lower high blood pressure and bad cholesterol in the body. These nutrients can minimize the risk of colon, prostate, and breast cancer. Excellent options include bananas, white peaches, potatoes, onions, mushrooms, cauliflower, and turnips.


About Moon Dala

Moondala is a passionate naturalist and gardener. She believes in supporting Earth’s natural environments and balancing our busy metropolitan lifestyles with greater appreciation for Peace, Plants, and Self-Care.