The color of vegetables and fruits, and of all plants,  is due to phytonutrients, which are organic compounds that have great health benefits. 

Why is it important to eat fruits and vegetables of all colors?

Eating all the colors is essential for our health. Each color provides a large number of benefits, vitamins, minerals, and nutrients. Furthermore, no color is more important than another; for this reason, our body benefits from the variety and balance of all colors. 

What are the properties of each color?

  • Red foods – Rich in vitamin A, vitamin C, potassium, and lycopene, a powerful antioxidant that helps to eliminate free radicals that damage genes. These foods help to prevent cancer, heart and pulmonary diseases, and memory loss. 
  • Orange and yellow foods – Rich in beta-carotene, folate, potassium, bromine, iron, calcium, vitamin A, and vitamins C. These foods help intercellular communication, boost the immune system, improve circulation, and help prevent heart disease. They promote the release of toxins and help keep eyes, teeth, and bones healthy. 
  • Green foods – Rich in sulforaphane, isocyanate, indoles, folate, vitamin A, vitamin C, and vitamin K. These foods prevent blood clots, purify the blood, regulate sugar levels, strengthen the immune system, nourish the nervous system, and have anticancer properties. In addition, these foods decrease anxiety and depression. 
  • Blue and purple foods – Rich in vitamin C, potassium, resveratrol, and anthocyanins, antioxidants that help to slow cellular aging and prevent cancer. In addition, these foods prevent the formation of clots, helping the heart. 
  • White and brown foods  – Contain folate, niacin, riboflavin, vitamin C, and allicin and quercetin, antioxidants with anti-tumor properties. These foods have anti-viral and anti-microbial properties, provide essential fibers and boost the immune system. Also, they help lower cholesterol, blood pressure, and prevent strokes and heart disease. 

Examples of foods of different colors


Beets, red onion, cherries, cranberries, raspberries, strawberries, red apples, red pepper, radishes, watermelon, tomatoes, red grapes.

Orange and yellow

Pumpkin, sweet potatoes, corn, peach, tangerine, mangoes, cantaloupe, oranges, yellow pepper, pineapple, banana, carrot, squash.


Artichokes, celery, green peas, broccoli, asparagus, spinach, kale, kiwi, lettuce, lemon, green apples, avocado, cucumber, green tea, green grapes, zucchini, sprouts.  

Blue and purple

Blueberries, eggplant, plums, purple cabbage, figs, raisins, purple grapes, blackberries.

White and brown

Garlic, white onion, mushrooms, cauliflower, dates, turnips, pears.

Eat the rainbow!