The Link between Fruits And Vegetables Colors And Nutrients

Keeping in mind our National Day, what most astonishes is the jhanda tiranga, its beautiful colors –saffron, white, green, and blue color of our chakra.

The colors of the National Flag depicts a very important message

Top Band is of Saffron Color: Depicts the Strength and the Courage of the Country

The Middle Band is of White Color: Depicts peace and truth with Dharma Chakra

The Last Band is of Green Color: Depicts the fertility, growth, and auspiciousness of the land

The Chakra: Depicts the “Wheel of the Law” which shows that there is life in movement and death in stagnation

In the same way, today in this article, I want to focus on how colors of each vegetable and fruits also depict the nutrients and health benefits. It’s a very interesting way to know how nature works around and nothing in this world is there without any purpose.

The nutrients present in every fruit and vegetable have a significant impact on our health. If you understand the association between colors of fruits and vegetables and nutrients present, you can take it as a small clue for yourself.  The phrase “eating a rainbow” of fruits and vegetables, basically is a simple way to make us understand the importance of a broad range of nutrients and help us improve our intake.

Let’s list down the colors of fruits and vegetables and their association with the nutrients.

Yellow/Orange Color Fruits and Vegetables

Nutrients responsible for Yellow/Orange Color includes

  • Carotenoids: This is a fat-soluble pigment and also termed as an antioxidant. This group includes beta-carotene, lycopene, lutein, zeaxanthin, and astaxanthin. Beta-carotene is the precursor of Vitamin A. Lycopene is antioxidant and known to have numerous benefits right from cardiovascular, diabetes, cancer, and bone-related difficulties. It is also interesting to know that; lycopene is not produced by the body and hence should be taken daily. Lutein and Zeaxanthin, on the other hand, helps with healthy vision.
  • Potassium: Potassium helps maintain electrolyte balance, regulates blood pressure, promotes muscle growth, and encourages proper brain functioning.
  • Vitamin C: A water-soluble vitamin also termed as antioxidant. It can help the absorption of iron, helps the formation of collagen, and facilitates wound healing.

Example of Yellow/Orange Color Fruits and Vegetables

Pumpkin, yellow capsicum, orange, amla, mangoes, apricots, lemon, sweet corn, butternut squash, carrots, pineapple, peaches, and papayas.

Did you know? The bioavailability of a b-carotene increase by 85%, when carrots are cooked.

Whited Colored Fruits and Vegetables

Nutrients responsible for White Color includes

  • Beta-Glucan: Beta-Glucan is a polysaccharide that helps strengthen in immunity. It does by activating the natural killer B and T cells.
  • EGCG: It’s a flavonoid; usually we associate with our green tea. IT can help you with weight loss journey, also reduce the bad LDL cholesterol, and also known to be meaningful in treating some types of cancer.
  • Allicin: Commonly found in garlic. It is known to have a beneficial effect on blood pressure and hence lower the risk of heart disease.
  • Lignans: Has a similar role as allicin, it also has a beneficial role in cardiovascular disease.

Example of White Color Fruits and Vegetables

White Onions, Garlic, Bananas, Cauliflower, ginger, mushrooms, potatoes, shallots, turnips, white corn, etc.

Green Colored Fruits and Vegetables

Nutrients responsible for Green Color includes

Chlorophyll: The green color of fruit or vegetable comes mainly comes from the chlorophyll. Chlorophyll helps to detoxify the body; helps reduce inflammation and bacterial growth in the skin.

Calcium:  Calcium, the most known mineral. It is required for bone and teeth formation and also aids in hormonal secretion.

Related Blog: Benefits of Calcium Supplements

Dietary Fibre: Dietary fiber also known as roughage provides many health benefits. It promotes good bowel movement and helps control blood sugar and cholesterol levels and may also aid weight loss.

Folic Acid/Folate: One of the important nutrients for pregnant women. It can help prevent fetal birth defects. It is also important in the formation of hemoglobin.

Example of Green Color Fruits and Vegetables

Spinach, fenugreek, avocado, ladies finger, green apples, lime, grapes, kale, cucumber, cabbage, lettuce, broccoli, green peas.

Blue/Purple Colored Fruits and Vegetables

Nutrients responsible for Blue/Purple Color includes

Resveratrol: Resveratrol provides antioxidant support to help fight premature cell aging. Resveratrol also exhibits anti-viral and anti-diabetic characteristics.

Ellagic Acid and Quercetin: Both work as an antioxidant and anti-inflammatory agent. It also protects your immunity by fighting against free radicals.

Example of Blue/Purple Color Fruits and Vegetables

Brinjal, red cabbage, amaranth, blueberries, cranberries, beetroot, prunes, blackberries, wine, blackberries, sweet potatoes

Red Colored Fruits and Vegetables

Nutrients responsible for Red Color includes

Lycopene, ellagic acid, Quercetin, and Hesperidin to name a few

We discussed the individual roles of these nutrients in our above section. These nutrients altogether can help lower cholesterol levels, reduce the risk of prostate cancer, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Example of Red Color Fruits and Vegetables

Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pink/Red grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Red potatoes, Rhubarb, Strawberries, Tomatoes, and Watermelon.

Let’s understand, how you can incorporate these colors in your diet

Try including these nutrients in your diet every day, color on your plate will add color to your healthy body. Also, when you plan to buy any multivitamin, make sure to check these nutrients too.

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