Color-Coded Nutrition: The Health Benefits of Eating the Rainbow
- mavseatwell
- Oct 20, 2023
- 3 min read
Hey, Mavs! I would like you to pause and think of some of the most vibrant colors you have ever seen. Now think of them as the colors of your fruits and vegetables. Fruits and vegetables come in so many colors: red, yellow, green, orange, blue, purple, brown, white, and everything in between. While some are more common to us than others, nature is full of surprises. Today we will explore the nutritional benefits associated with the different colors we see in our fruits and vegetables.
So, you may be wondering, what’s responsible for the different colors of fruits and vegetables? Pigments such as chlorophyll, carotenoids, flavonoids and betalains are responsible for the different color properties that we see in our produce. Different produce contain a specific pigment which absorbs most colors in the beam of light and only reflects the color that reaches our eyes. So, for example, since broccoli contains chlorophyl, it reflects green when light falls on it. Here is a list of pigments and their associated colors that we see:
Pigments | Colors Produced |
Chlorophyll | Green |
Carotenoids | Orange, Yellow, Red |
Flavonoids (ex: anthocyanins) | Red, Purple, Blue |
Betalains | Red, Yellow, Purple |
So, what do the colors mean? The different colors shown in produce contain a different set of nutrients and phytochemicals, which are the plant’s immune system that can benefit humans in a similar way. Generally speaking, phytochemicals are essential to our health as they help protect our cells from damage and reduce our risk of disease.
Green fruits and veggies such as broccoli, asparagus, kale, and kiwi are rich in potassium and Vitamin K which are necessary for the blood clotting process and heart health. Dark green leafy veggies are rich in antioxidants, which support immune functions and fiber, which promotes digestive health. Red fruits and vegetables such as tomatoes, strawberries, and red peppers are rich sources of Vitamin A, which enhances vision, vitamin C, potassium, and antioxidants. Yellow/Orange fruits and vegetables like carrots, oranges, squash, and lemons are also rich in Vitamin A, vitamin C, and potassium. White fruits and vegetables like bananas, mushrooms, onions, and potatoes are rich in essential minerals such as magnesium, which support heart health, metabolism, and control cholesterol levels in the body. Blue/purple fruits and vegetables like cranberries, blueberries, grapes, and eggplant are known for their anti-aging properties, brain health, and memory. Purple foods may also enhance calmness and boost mood.
Eating a variety of color means that you’re nourishing your body and providing yourself with essential nutrients to promote energy, longevity, and reduce the risk of disease. Here are some tips to get a variety of colors in your diet:
Eat fruit and vegetables in season. Different seasons of the year are known for an abundance of certain fruits and vegetables because they thrive in particular weather conditions such as the amount of sunlight, heat, humidity, and water. Fruits and veggies in season are usually readily available and cheaper. This Fall, take advantage of the availability of produce such as pumpkin, butternut, beets, collard greens, celery, mangoes, cranberries, and raspberries.
Try out local fruits and vegetables when you travel to new places.
Add fruits as toppings to your salads, oatmeal, yogurt, or smoothie bowls.
Add a variety of veggies to your soups, pasta, egg scrambles, and casseroles!
Keep some easy pre-prepped veggies and fruit on hand for a healthful snack, such as baby carrots, cucumber, mini bell peppers, grapes, or berries.
Make a loaded salad! Add in your favorite veggies, grains, fruits, nuts/seeds, & dressing to make it delicious and flavorful.
Try to eat two to three different colored fruits and veggies at every meal. For example, mixed berries and bananas at breakfast, broccoli and carrots or zucchini, squash, and egg plants at lunch or dinner.
Follow the My Plate model and try filling half of your plate up with a variety of fruits and veggies at each meal. Now that you know the benefits of coloring up your produce choices, be intentional and mindful as you shop or when you make your plate on a self-serve line. Do your best to meet your daily suggested servings of veggies & fruits so that you maximize the nutritional value of your food. I'm going to leave you with a challenge: at your next meal try to incorporate 2-3 different colors of fruits or veggies and try to remember their nutritional benefits!
Stay healthy, Mavs!
Written by: Mercy Mumba, Wellness Intern
Reviewed by: Carly Richter, RDN, LD
Resources:
https://foodcrumbles.com/colours-in-fruits-vegetables/ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/123-approach-to-eating-fruits-and-vegetables
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