We all know that vegetables and fruits come in different colors and each of these colors is a result of certain phytonutrients and antioxidants. The different colors are a result of different pigments and each one of which offers different health benefits. Generally, it is considered that the darker the color, the greater the health benefit the produce offers. Thus, dark green romaine lettuce will have more nutrition than light green iceberg lettuce, red or sweet potatoes have more health benefits than white potatoes, and so on.
Green — Green leafy vegetables are rich in chlorophyll as well as isothiacyanates. These reduce carcinogenic agents from the liver. Green vegetables like broccoli, cabbage, Brussels sprouts, Bok Choy, kale, collards, etc. also contain several other anticancer compounds. Apart from these phytonutrient antioxidants, the green cruciferous vegetables are rich in vitamin K, folic acid, potassium, magnesium, and more. Other examples are apples, asparagus, celery, leeks, lettuce, grapes, cucumbers, avocadoes, limes, snap peas, and all the green leafy vegetables.
Green / Yellow — These vegetables and fruits are rich in lutein, which is very important for eye health. Lutein is especially necessary for elderly people to prevent age related macular degeneration. Most of these green/yellow fruits and vegetables are also rich in vitamin C. Examples are Kiwi, spinach, avocados, honeydew melon, yellow bell peppers, swede, persimmons.
Yellow / Orange — Carotenoids or beta-carotene is responsible for imparting the yellow/orange pigment color to certain vegetables and fruits. These are extremely rich in vitamin A and retinol, which is needed for acne and wrinkle prevention. Vitamin A is needed for strong immune system function and healthy vision. Research is also showing that certain beta-carotenes are also useful in preventing cancers of the stomach, esophagus, and more. Examples are mangoes, apricots, carrots, cantaloupe melon, nectarines, sweet potatoes, oranges, pumpkins, squashes.
Blue / Purple — This color is due to the content of anthocyanin, which are antioxidants that provide numerous heart-healthy benefits. The darker the blue color, the higher the concentration of phytochemicals in it. To get more anthocyanin antioxidants in your diet, go for blueberries as these are especially high in them. Other examples include blackberries, plums, prunes, pomegranates, red cabbage, eggplant, and purple grapes.
Red — The main pigment that gives the red color to vegetables and fruits is lycopene. It is a powerful antioxidant that is being researched for preventing cancer as well as cardiovascular disease. Lycopene is also useful for protecting prostate health and maintaining the breast tissue. Red vegetables and fruits are also rich in flavinoids, resveratrol, and vitamin C, as well as folates. Resveratrol is abundant in the skin of red grapes and is an antioxidant which is being investigated for its cancer preventive properties. Examples include grapes, radishes, red bell peppers, cherries, tomatoes, cranberries, watermelons, guava, and pink grapefruit.
Beige / White / or No Color — Some vegetables have no color on their inside (eggplant). That does not mean they are deficient in nutrients or phytochemicals. In fact, many types of flavinoids are actually colorless and they still help the body counter the free radical formation. Other examples include celeriac, garlic, daikon, artichokes, onions, turnips, white potatoes.
The take away message here is that our diet should consist of rainbow-colored vegetables and fruits to get all their health benefits. There are literally thousands of phytochemicals available in nature (many are still yet to be studied in depth to reveal their amazing nutritional benefits), and in order to obtain their wonderful health benefits, we need to eat more colored vegetables and fruits daily. Fortunately for us, juicing makes that mission a whole lot easier and more achievable! The combinations and options are endless and limited only by produce available in the markets.
To learn more about my monthly 3-day juice detox and cleansing program, plus the many ways that juicing vegetables and fruits can boost your energy and metabolism, eliminate toxins, kick-start weight loss success, and nourish your body with all the vital nutrients it needs for optimum health,
Your body is amazingly intelligent and when you give it the right nutrients, co-factors, and a huge dose of self-love, it will naturally respond with healing and rejuvenation! In fact, that is your body’s only agenda — called homeostasis in medical terms — to maintain optimum health and balance, and this program is a powerful vehicle to help you achieve it.
Hi! I'm Deirdre Rawlings, a personal Certified Health Coach, Holistic Nutritionist, Master Herbalist,
Naturopathic doctor, Sports Nutritionist, Speaker, Author, and a trained Plant-based Chef. I practice a
holistic approach to health and nutrition to help you to uncover the root cause for symptoms and disease so
you can live a life that restores and supports your wellness, growth, and highest self.
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