The Power of Colors

Did you know that each food color category belongs to a different family of phytonutrients? Phytonutrients are bioactive compounds present in foods and have tremendous health benefits. They play a role in immune response, disease prevention and treatment. Phytonutrients were found to have important roles such as being anti-inflammatory, anti-microbial, anti-carcinogenic, anti-allergenic, and anti-aging benefits.

Eating a variety of fruits and vegetables everyday would ensure you would get a variety of important phytonutrients in your diet. The American Dietary Guidelines for Americans (DGA) which is created by the U.S. Department of Agriculture (USDA) suggests that healthy adults should consume at least 2 cups of fruits and 2 1/2 cups of vegetables everyday.

Every food color belongs to a different phytonutrient family and these are as follows:

Red foods: Is a source of carotenoids family. This group is found to be one of the most potent antioxidants. They may play a role in preventing some cancers, promote heart health, and fight urinary tract infections.
Ex: apples, beets, cherries, cranberries, tomatoes

Orange and yellow: Are a source of the carotenoids and beta cryptothanxin. These may help maintain vision and immune health.
Ex: yellow peppers, oranges, apricots, carrots, winter squash

Green foods: Is a source of sulforaphane, isocyanate, and indoles. They may help reduce the risk of developing heart disease, birth defects, and some cancers.
Ex: broccoli, kale, asparagus, spinach, avocados, cucumbers

Blue & Purple: Are a source of anthocyanins, which is thought to help reduce cellular aging, promote heart health and improve memory.
Ex: blueberries, blackberries, eggplants, purple cabbage, prunes

White and Brown: Are a source of flavonoids like quercetin. These are found to have anti-tumor properties.
Ex: onions, cauliflower, garlic, mushrooms, peanuts

Source: Infographic, HarvardBlog