Eat Colorful Foods for Better Health

Full Spectrum Eating

Choosing fruits and vegetables of a variety of colors is the best thing you can do for your health.

Colorful foods get their particular color from certain phytonutrients that come with many health boosting properties; in fact, each color can offer different health benefits that can range from helping to prevent disease, boosting memory, improving vision, and acquiring a glowing complexion.

The phytonutrients in fruits and vegetables can be used as an essential guide to improve your overall health, can help protect you against disease, can help delay premature aging, and avoid skin ailments.

Here is a look at what the colors of the rainbow have to offer in your diet.


Foods that are red in color can boast a generous amount of vitamins C and A. These foods are generally very heart healthy. Many of the red colored foods have the important antioxidant, lycopene, which can help protect the skin.

Tomatoes, raspberries, red bell peppers, red grapes, pink grapefruit, strawberries, cherries, red apples, watermelon are all excellent sources of skin friendly vitamins, antioxidants and other nutrients.


Another color that offers good supplies of vitamin C, orange colored foods are great for maintaining strong vision. Orange foods also have powerful properties offering beta carotene and other antioxidants. Carrots, pumpkin, sweet potatoes, apricots, yams, cantaloupe, orange bell peppers, mangoes, squash, oranges are excellent sources and easy to include in your diet.


Among yellow food choices, benefits are reaped by the skin as well as the digestive system. Carotenoids present in yellow foods can help reduce the risk of inflammation. Lutein present in yellow foods is especially important for healthy vision.

Corn, nectarines, yellow bell peppers, pears, lemons, pineapple, grapefruit, oranges, peaches are not only smart but also delicious options to include in a healthy meal plan.


Green foods are potent for boosting the immune system. Armed with a variety of nutrients leafy greens and other veggies provide a spectrum of nutrients ranging from omega 3s, vitamins, minerals and healthful fiber.

Broccoli, Bok Choy, leeks, Brussel sprouts, arugula, kale, lettuce, parsley, watercress, Swiss chard, collard greens, mustard greens, beet greens, cabbage can be included in salads, entrees, sandwiches and much more.


Foods that fall in this color palette are effective in fighting off free radicals. These foods get their color from certain antioxidants known as flavonoids that are known well for their ability to improve heart health and boost memory. Blueberries, grapes, plums, black mission figs are good choices.


Going a shade deeper than blue group is purple food group. This group is also packed with antioxidants that can offer a host of other health benefits. Purple cabbage, purple cauliflower, eggplant, beets, raspberries, grapes, blackberries, and plums are all smart, healthy choices.


Many of the phytonutrients are colorless so including white foods in your diet is also very important. Cauliflower, leeks, cabbage, scallions, radishes, garlic, chives, shallots, onions can help supplement these phytonutrients.


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