Eating fruits and vegetables that vary in color can be helpful for you to have a well-balanced diet. Fruits and vegetables that vary in color differ in terms of the nutrients they contain too. Therefore, it is important for you to include a wide variety of fruits and vegetables in your diet so that you can derive all the nutrients your body requires.
There are a plethora of options available for you when it comes to fruits and vegetables. You can find these plant-based foods in a wide range of colors and shapes. The varying colors that fruits and vegetables carry are a result of different plant compounds present in them. These compounds can offer different health-promoting properties that can be advantageous for you in different ways.
Additionally, fruits and vegetables contain many vitamins, minerals, and various other phytochemicals like antioxidants. All these compounds are crucial for your body, as they support different body functions.
Fruits and vegetables with various colors carry different health benefits. Therefore, we list some of the common colors in which different fruits and vegetables usually appear and the benefits they carry.
Red Fruits And Vegetables
Fruits and vegetables that are red in color contain phytochemicals like ellagic acid and lycopene. These are powerful phytonutrients that are found to exhibit a wide range of health benefits. These compounds are even shown to have cancer-fighting properties.
For example, daily intake of tomato sauce has been demonstrated to reverse the development of prostate cancer.
Lycopene, which is an important phytonutrient in red fruits and vegetables, is abundantly found in watermelon than tomatoes. Hence, it can be useful for increasing the bioavailability of this compound.
Additionally, watermelon has high amounts of another phytochemical called citrulline that can be effective for the treatment of minor to moderate erectile dysfunction.
Strawberries, which is another popular fruit that is red in color, are found to have the ability to prevent and even reverse certain types of cancer like esophageal cancer.
It is better to get phytonutrients from whole foods, as they are healthier. Beta-carotene and lycopene taken in the form of supplements can increase the risk of some health conditions like cancer. But when these compounds are derived from plant-based foods like tomato, watermelon, etc., it can help to minimize the risk of cancer.
In addition to this, including red fruits and vegetables in your plant-based meals can be beneficial for improving heart health, preventing the risk of diabetes, and improving skin quality.
Some of the best red fruits and vegetables include red peppers, strawberries, tomatoes, apples, watermelon, cherries, beets, red onions, pomegranate, cranberries, raspberries, etc.
Yellow And Orange Fruits And Vegetables
There is a wide variety of healthy fruits and vegetables that are yellow and orange in color. They will be usually high in vitamin C and compounds like carotenoids including beta-carotene. Certain carotenoids, especially, beta-carotene can be used for the synthesis of vitamin A by the human body.
Vitamin A can be greatly beneficial for improving cell growth and vision. Also, the rich amounts of vitamin C present in these plant-based foods can aid to promote immunity. Additionally, vitamin C may act as an antioxidant that can be beneficial for preventing the damage caused by free radicals.
Citrus fruits that are well-known for their health benefits carry a phytochemical called hesperidin that can help to promote blood flow. Consuming citrus fruits can also be beneficial for reducing the risk of stroke.
Some examples of yellow and orange fruits and vegetables include mangoes, grapefruit, oranges, carrots, papayas, yellow summer squash, corn, winter squash, pineapple, golden beets, yellow and orange peppers, cantaloupe, and more.
Green Fruits And Vegetables
Green fruits and vegetables are among the healthiest foods you can eat. They are rich in different phytonutrients like lutein, isoflavones, isothiocyanates, and vitamin K. These compounds are necessary for maintaining the health of your bones and blood.
Additionally, green vegetables contain folate, which is a nutrient that can be important for the human body. It is especially crucial for pregnant women, as this nutrient can aid to prevent congenital disabilities.
Cruciferous vegetables such as broccoli are shown to be beneficial for enhancing immune function, whereas, dark leafy greens including kale might improve mood.
Additionally, kiwi, which is a wonderful green fruit, is found to be able to alleviate a wide range of maladies including insomnia, IBS, and might even aid to repair DNA damage.
Some of the healthiest green fruits and vegetables include broccoli, lettuce, kale, collard greens, spinach, peas, green peas, asparagus, avocado, zucchini, kiwi fruit, etc.
Blue And Purple Fruits And Vegetables
These fruits and vegetables are high in compounds like resveratrol and anthocyanins that might help to fight cancer and aging. They can also help to fight chronic inflammation and control oxidative stress.
Some of the blue and purple fruits and vegetables to include in your diet are blueberries, grapes, purple cabbage, prunes, etc.
Adding fruits and vegetables of different colors to your diet can be beneficial for getting a wide range of health benefits. It can also help to acquire a large number of phytonutrients your body requires. Hence, make your meals colorful for maintaining your mental and physical health.