Vegetable Colors and Nutrition

Everyone knows vegetables and fruits are very nutritional. But do you know what nutrition is found in a vegetable or fruit? It's interesting that much of the nutritional value of a particular vegetable can be found by just looking at the color of it. Many nutrition experts have come to realize the color of produce has a meaning behind it's nutritional value, and most are recommending you add more fruits and vegetables to your diet based on color.

Colorful bell peppers Colorful vegetable with a variety of health benefits

For instance, produce that have a red pigment is a good source of lycopene. Lycopene helps to fight of some cancers, and can increase prostate and urinary tract health. This can be founds in tomatoes, cherries, pomegranates, beets and watermelon.

Vegetables and fruits that are yellow and orange are a good source of vitamin C and carotene. Carotene helps with heart and vision health, and reduces the risk of some cancers. Oranges, carrots, yellow apples, yellow pears, lemons, butternut squash, and sweet corn fall into the yellow and orange category.

applesBlue and purple produce are very high in antioxidants. Antioxidants help to protect cells from free radicals within the body. Antioxidants also helps to fight off aging, improves memory function, and can reduce the risks of some cancers.

Green produce, such as broccoli, collards, brussel sprouts and cabbage, contain cancer-fighting chemicals that can block carcinogens. Green colored produce can also help promote stronger bones and teeth.

It is important to add more colors to your diet to promote a healthy lifestyle and well-being. So when serving up your next meal, try color coding it for a nutritious meal!

To read more on the importance of color in produce, please read Nutrition In Color and The Color of Nutrition.

You can also check out What Color Is Your Diet? by Dr. David Heber and The Color Code: A Revolutionary Eating Plan For Optimum Health by Dr. James A. Joseph, Dr. Daniel A. Nadeau and Anne Underwood, on this interesting subject.

4 Comments on Vegetable Colors and Nutrition

  1. Lots of people think that when you switch to a low fat diet that you are giving up taste for your health. Nothing could be further from the truth; you will learn new ways to use spices to make a low fat chicken recipe that is the most popular dish at any gathering. You can extend heath benefits to others by preparing low fat chicken recipe for your next party.

  2. I have just downloaded your 101 tips book and after I backed out of it on the computer, I can’t find it. Can you give me any help as to how I can access it once again?


    • Hi Jim,

      Can you do a search on your computer for “101 Tips for Growing Amazing Organic Vegetables”? That search may tell you where the book is located on your computer. Also, if you are on a Windows computer look in your Documents folder, or a Downloads folder if you have one.

  3. Yeah, I have never thought that we can actually determine the vitamin in fruits and veggies based on its colors. This is very interesting. I would read your other article regarding the color of nutrition.

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