Fill Your Plate with Colored Fruits and Vegetables


A trip to the section of the grocery store where fresh fruits and vegetables are displayed immediately showcases a rich variety of colors, from the palest whites to the deepest purples. Greens, yellows, and reds are inter-mixed for a smorgasbord of appealing, nutrient-packed foods. Unfortunately, many people limit their purchases to the few familiar favorites, neglecting those products with which they are less familiar. What a mistake!

Research indicates that the healthy produce nature has displayed on this beautiful palette of colors should be included in the total picture of a healthy diet. Many health experts recommend 9-10 servings daily, double that of the food pyramid, for maximum health benefits. In addition to weight loss benefits, these foods appear to reduce the risk of chronic diseases that may attack the eyes and the heart. They may also strengthen the body to resist some types of cancer, support cognitive functioning and avoid Type II diabetes. Studies suggest fruits and vegetables may even promote a more youthful-looking appearance.

The less exciting white products such as garlic and onion are much more than just great flavor enhancers. They contain allicin, a nutrient that has been shown to lower cholesterol as well as blood pressure. The potato, often considered a nemesis for dieters, is actually full of potassium, especially in and close to the skin, and Vitamin C. Bananas are equally endowed with potassium, an essential mineral that assists cell functioning. Other white vegetables include cauliflower, mushrooms, parsnips and turnips.

Yellow/orange food produce including carrots, pineapple, lemons, sweet potatoes, cantaloupe and pumpkin are full of caratoids. The most familiar nutrient beta-carotene converts to Vitamin A to support healthy mucus membranes and retained vision. Antioxidant properties slow down cell damage and the aging process. The Vitamin C in oranges and other colorful citrus fruits can assist with iron absorption and back down heart disease; and folate (B vitamin) fights birth defects.

Powerful red fruits and vegetables are packed with phytonutrients. Anthocyanins, found in the plant pigment in raspberries, strawberries and other red fruit function as antioxidants to support healthy cells throughout the body. They also seem to have some anti-inflammatory qualities. Cherries, for example, have been shown to help curb attacks of gout, an arthritic disease. They may even help keep the heart healthy.

Lycopene, another "red" nutrient is found in tomatoes and watermelon. It slows the aging process and may have some cancer-fighting qualities, especially with specific cancers such as prostate. Interestingly, cooked tomatoes and tomato-based products can make more of these valuable nutrients available than the raw product.

Those interesting foods that fall into the blue-purple colors such as blueberries, grapes, eggplant, plums and raisins have important health benefits as well. They also contain anthocyanins, but they have added phenolics with antioxidant powers. In addition to fighting natural body-aging, they battle cancer, heart disease and memory decline.

Doesn't everyone love green in nature-green grass, green trees and so on. Green fruits and vegetables are incredibly important to a healthy diet because of the chlorophyll, lutein and zeaxanthin carotenoids they contain. Peas and dark leafy greens including spinach promote healthy eyesight by fighting cataracts and macular degeneration. The indoles in broccoli, cabbage and cruciferous veggies may fight some types of cancer. Other green foods include avocado, peppers, green beans, asparagus and zucchini. Additionally, these foods tend to be high in healthy fiber and low in calories for maintaining a healthy weight.

Nature has done its best to present its healthiest natural foods in a variety of colors that will be appealing and appetizing. Now it's up to the consumer to pick generously from this beautiful palette and create a healthy lifestyle that will last a lifetime.


Grab Website Colors

Popular Color more


Subscribe to Our Newsletter

Sign up to our monthly newsletter and keep up to date with our new articles and updates

Latest Articles

Color Trends for Class A Recreational Vehicles

If there were one color scheme to describe the 2016-2017 trends in large recreational vehicles (RVs), it might be summed up as “50 Shades of Greige.” This somewhat subdued, even understated marriage of grays and beiges continues to grow as a popular choice for camping vehicles, especially the Class A coach crowd.

Read More

From Kids' Coloring Pages to Adult Coloring Books, a Brief History

In the spring of 2015, adult coloring books hit the American market, climbing quickly to the top of Amazon's Best Seller list.

Read More

Wedding Colors

Colors are an important part of weddings.

Read More

Working with Pantone's New Colors of the Year

For the first time in the 16 years that Pantone has been announcing its “Color of the Year,” two complementary, mid-tone shades are sharing this prestigious honor.

Read More

Picking the Perfect Gemstone Jewelry for Your Christmas Gift List

With holiday gift giving just around the corner, the current color trends in jewelry might be fairly predictable: Everyone loves the sparkle of the traditional reds available in ruby, garnet and tourmaline, and the greens of emerald, peridot and tsavorite.

Read More

What About Tesla's Limited Car Paint Colors?

Although most people will not immediately recognize them, all-electric Tesla cars are quietly gaining in popularity as they travel the highways and roads of the United States and abroad.

Read More

Which 2015 Summer Wedding Colors Are Right for You?

After answering that special proposal with an exuberant "I do," most brides are quickly confronted with the next most important decision: "What should I choose for my summer wedding colors?"

Read More

Finding the Right Apple Watch Color for Your Lifestyle

This year, April will not only be welcoming colorful spring flowers, it will also debut the new, equally colorful Apple Watches.

Read More