Eating and Nutrition

What do the Colors of Your Fruits and Vegetables Tell You?

Colors bring so much joy to our world. From the vibrant orange of a sunset to the deep blue of the ocean to the red of a Stop sign, we receive both pleasure and information from the splash of color all around us.

Let’s explore what the colors of your fruits and vegetables are trying to tell you!

Fruits and vegetables of different colors on the table

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Yellow and Orange

Foods have certain colors based on the vitamins they contain. Yellow and orange veggies and fruits get their beautiful hue from carotenoids. Carotenoids have been linked to:

  • Healthier eyesight
  • Stronger immune system
  • Improved heart health
  • Prevention for cancer

The most well-known carotenoid is beta-carotene, which helps your body access Vitamin A. Potassium, bromium, folate, and C vitamins are also found in yellow and orange crops. It’s best to use variety whenever you cook, and always include the sun-colored foods.

Purple, Red, Blue

Produce with blue, red or purple colors often have anthocyanins with antioxidant qualities. These pigments help protect the body from free radicals and may also contribute to the prevention of:

  • Stroke
  • Cancer
  • Macular degeneration
  • Heart disease
  • Memory issues

Red foods usually have lycopene, in addition to anthocyanins. This pigment has been linked to a decreased chance for stroke.

Purple, blue and red produce boast many beneficial minerals and vitamins, including:

  • Folate
  • Potassium
  • C vitamins
  • A vitamins

These colored foods also help in the prevention of common eyesight issues, urinary tract infections and immune problems.


The green hue of fruits and veggies comes from Chlorophyll. Green produce contains indoles, which have been linked to a lowered rate of cancer.

Lutein is also common among green foods and has been shown to support eyesight health. In addition to these components, greens contain:

  • K vitamins
  • A vitamins
  • C vitamins
  • Folate


White foods contain allicin and polyphenol with antioxidant effects from anthoxanthins. These qualities have been linked to a decreased chance for cancer and heart disease.

White foods also contain:

  • Potassium
  • C vitamins
  • Niacin
  • Folate
  • Riboflavin

Colorful Recipe For a Family On the Go!

Colorful strawberry and spinach salad

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Let’s take a look at how you can take this knowledge of produce color and put it to work for your body.

Super-Easy Strawberry Spinach Salad

Serves 4

You’ll Need:

  • 3 cups spinach
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 cup raspberries
  • 1 cup carrots
  • 1/4 cup nut or seed of your choice (suggestions: cashews, walnut, sunflower seed)
  • 1/8 cup cilantro (optional)


Cut each strawberry into thirds, shred carrots and cut or pull apart cilantro into 1/4 inch pieces. Combine all ingredients in a large bowl, and you’re ready for the real deal feel-good meal!

Giving Your Body What it Loves

Did you ever wonder what would happen if you only ate fruits and vegetables? We did our research and learned that it wouldn’t turn you into a superhuman; eating some fruits and veggies every day can do wonders, though. Nutrition experts recommend an average of 5 servings of fruits and vegetable daily. The next time you’re buying groceries, think “rainbow,” and create a beautiful collage of color for dinner!


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