Nutrition Boomerang

Colorful diet and its benefits

colorful diet

Fruits and vegetables come in different colors, and each of these colors has a meaning. They all indicate the essential nutrients present in them and help you know their nutritional values quickly. More the colors on your plate, the more the nutrients. Different colors indicate different nutrients, and having a rainbow diet can help you complete your nutritional requirement. So, don’t restrict yourself to 2-3 colors. A colorful diet has many benefits, so make sure you get all the colors in your diet. 

How fruits and vegetables get their colors?

  1. Carotenoids give orange and yellow vegetables their colors. 
  2. Flavonoids give blue, red, and cream colors.
  3. Chlorophyll makes the greens green.

These three pigments are responsible for those beautiful colors. Let’s not get into the more scientific part of this. And, dive into the topic and see how you can include them in your colorful diet and its benefits.

Make a colorful diet:

colorful diet
Source: Freepik

All the colors here are the result of different compounds present in fruits and veggies. They have many essential vitamins and minerals. And, a colorful plate is not only beautiful but also highly nutritious.

  1. Blue/Purple: They are one of the most exciting colors in your color palette and bring significant nutritional value with them. Phytonutrients known as Anthocyanin are responsible for these blue/ purple colors. Anthocyanin is a type of flavonoid with antioxidants properties. The fruits and vegetables of this color can help in preventing cancer and heart problems. The darker the color, the higher the concentration of phytonutrients. They can help reduce blood pressure, control diabetes, inhibit tumor formation, improve visual acuity, etc. Blue/purple Vegetables and fruits include: eggplant, blackberries, plum, blueberries, plums, etc. So, make sure you add some of these heart-healthy fruits and vegetables to your cart while shopping.
  2. Yellow/Orange: Lutein, a type of vitamin called carotenoid, is responsible for yellow color. Many call it an “eye vitamin” because it is essential for eye health. Carotenoids can help improve the immune system, lowers the risk of heart disease, vision problems, and cancer. Lutein is absorbed best when taken with a high-fat meal. Many multivitamins have lutein present in them. It is always good to get it in your diet through vegetables and fruits like carrots, pumpkin, Avacado, papaya, pineapple, oranges.
  3. Green: No one can forget this color. Since our childhood, we are told to include greens in our diet. And, “Eat your greens” is still one of the best pieces of advice. Greens are rich in chlorophyll, and they reduce the carcinogenic agents from the liver. They can help protect eye health and prevent cancer and bad cholesterol. Green fruits and vegetables are good for the digestive system and can boost immunity. Other nutrients in these fruits and vegetables hold vitamin A, vitamin C, vitamin K, and folate. Add the greens like broccoli, beans, cabbage, spinach, green pepper, kiwi, green apple, avocado, etc., to your diet.
  4. White/Brown: They don’t have bright, exciting colors, but that doesn’t mean they don’t have enough nutrients or phytochemicals. They are known to lower the level of bad cholesterol, blood pressure and your risk of developing heart diseases and colon, breast, and prostate cancer. Add fruits and vegetables like garlic, onion, mushrooms, banana, white peaches, etc., to your diet for their powerful antioxidant properties.
  5. Red: The pigment responsible for the red color of your fruits and veggies is lycopene. Being a powerful antioxidant, they have cancer-preventive properties. And, they can protect your heart and can also keep the immune system and vision healthy. Include the reds like tomatoes, radish, watermelon, strawberries, cherries, pomegranates, etc., in your diet.

Take away:

So, it is advisable to have a maximum number of colors on your plate. The colorful plate can help you get all the required nutrients in your diet. There are many other supplements available in the market that can fulfill your vitamins and minerals requirements. But, it is always a better idea to get them through your diet. 

Shop your fruits and veggies by their color. And, include them in your diet plan. A healthy diet and workout routine can do wonders. This post can help you make a healthy diet plan.

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  • Reply
    July 6, 2021 at 10:07 am

    Very informative content.
    Thanks for such a wonderful article ☺️

  • Reply
    Energetic Reads
    July 9, 2021 at 10:05 pm

    Thank you so much πŸ™‚

  • Reply
    Sumita Mallick
    July 12, 2021 at 2:09 am

    Very nice. Super content. Informative one.

  • Reply
    July 12, 2021 at 8:23 am

    Love this article! Learned more on how to relate the colors of food to its nutrition. This would be helpful for me to explain to my kids and make food more interesting for them.

  • Reply
    Rippy Gauba
    July 12, 2021 at 4:08 pm

    Colour therapy works whether it’s in dressing up, painting or food. You have illustrated the benefits of eating different coloured veggies so beautifully. I do try to include all the colours in my diet and resonate with your blog completely.

  • Reply
    Shaily Sharma
    July 12, 2021 at 6:20 pm

    Wow Thts so nice and Informative πŸ˜ŠπŸ‘ŒπŸ»πŸ’œπŸ’•πŸ‘

  • Reply
    Surbhi Prapanna
    July 17, 2021 at 8:36 am

    Yes colorful diet is not only visually appealing but it offers lots of health benefits too, it is best way to include more fruits and vegetables in diet. and we can inspire kids also to eat more fruits and veggies by using same method.

  • Reply
    Hema Dadhwal
    July 17, 2021 at 9:10 am

    How fascinating to know the power of colour in out diet πŸ₯°πŸ‘πŸ»πŸ˜‡fortunately I live variety’s as well as veggie so love my plate to be filled with different colours πŸ’β€β™€οΈπŸ₯°

  • Reply
    July 17, 2021 at 11:26 am

    This is very nice information post and well writing article . I didn’t know about colorful diet and it’s benefits. This is helpful. Thank you for sharing.

    • Reply
      July 17, 2021 at 7:00 pm

      This is very informative content, now I will be careful while selecting the food for kids. Thanks for sharing

  • Reply
    July 18, 2021 at 11:38 am

    Oh Vandana I am falling in love with each of your contents these days dear. Finding good topics and then sharing the same in an informative way needs special skill and I just loved the way you presented the fruit and veggy color story.

  • Reply
    July 18, 2021 at 3:07 pm

    Learning more about raw food and how nutritious it is great information especially for moms who want only the best nutrition for her family. Great article!Really informative!

  • Reply
    Seema Bardeskar
    July 18, 2021 at 4:24 pm

    Food with colors are very nutritious and I started including them regularly since my pregnancy. Now make sure that my kids have it often and usually colorful foods are very delicious to consume.

  • Reply
    MeenalSonal Mathur
    July 18, 2021 at 6:01 pm

    Food and its color facts are a great read and added value to the post, we must surely ensure to have maximum colors to the plate and have healthy life.

  • Reply
    July 18, 2021 at 7:05 pm

    Another informative post. I do keep colours in mind while preparing meal plan for my kids. That help in complete nutrition plan.

  • Reply
    July 18, 2021 at 7:20 pm

    Lovely and great content must say… something with colours and diet…gem you are dear..keep sharing unique things like that

  • Reply
    July 18, 2021 at 8:36 pm

    The colorful fruits and vegetables does look attractive. The diet needs to be attractive and tasty. That would help in building the actual taste and enjoying the food along with weight loss.

  • Reply
    Rakhi Jayashankar
    July 19, 2021 at 7:02 am

    There is a saying which goes like 4 colours on your plate 5 pages of a book per day etc. Your post reminds me.of it

  • Reply
    July 19, 2021 at 7:30 am

    Wow, this is so insightful. I am saving this post . I was not aware of all these benefits of colourful food .

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