A colorful way to explore the variety and depth of our meals is to eat food by color. Apart from adding visual appeal to meals, different colored foods represent a variety of nutrients and health advantages. Every color group whether red, orange, yellow, green, blue, purple, brown, white, or black has a set of compounds and vitamins necessary for our body system.
For example, foods with red colors such as tomatoes and strawberries are usually antioxidant while green foods, such as spinach and broccoli contain important minerals and fiber. In this guide, find a list of food by color and explore the science behind food color and nutrients.
Comprehensive List of Food by Color
A list of food by color can be very entertaining and a good way of incorporating color into meals or exploring a variety of nutrients as foods of a different color contain different nutrients. Here’s a basic List:
1. Red Foods
Anthocyanins and lycopene are compounds responsible for the red color of foods such as tomatoes, strawberries, and watermelons respectively. Lycopene is an antioxidant thought to have a beneficial effect on the heart and lower cancer risks, particularly prostate cancer.
- Fruits: Strawberries, cherries, raspberries, watermelon, pomegranate, red apples, cranberries, red grapes
- Vegetables: Red bell peppers, tomatoes, red onions, radishes, beets, red cabbage
- Other: Red beans, chili peppers
2. Orange Foods
The bright orange colors associated with carrots, sweet potatoes, and oranges owe their color to carotenoids such as beta-carotene. These compounds are active forms of vitamin A essential in eyesight, immune system, and skin health.
- Fruits: Oranges, tangerines, peaches, apricots, cantaloupe, mango, papaya
- Vegetables: Carrots, sweet potatoes, pumpkins, butternut squash, orange bell peppers
- Other: Turmeric, orange lentils
3. Yellow Foods
Yellow foods are high in vitamin C and antioxidants, which have been associated with boosting the immunity level and improving eye health. Yellow foods include bananas, corn, and yellow peppers.
- Fruits: Bananas, pineapples, lemons, yellow apples, yellow watermelon
- Vegetables: Yellow bell peppers, yellow squash, corn
- Other: Yellow lentils, ginger, yellow tomatoes
4. Green Foods
The common green vegetables, spinach, broccoli, and kale contain chlorophyll, lutein, and zeaxanthin. Chlorophyll has detoxifying properties, on the other hand, lutein and zeaxanthin have vision-promoting properties, reducing the chances of macular degeneration.
- Fruits: Kiwi, green apples, honeydew melon, green grapes, avocado
- Vegetables: Broccoli, spinach, kale, green bell peppers, asparagus, cucumbers, zucchini, peas, green beans, Brussels sprouts
- Other: Green herbs (such as basil, parsley, cilantro), matcha
5. Blue Foods
Blue foods are rare, with high antioxidant anthocyanin content – ideal to fight inflammation and contribute towards a better heart. Examples include blueberries, blue potatoes, and blue cheese.
- Fruits: Blueberries, black currants
- Vegetables: Blue potatoes
- Other: Blue corn
Also Read: Best Must-Grow Vegetables for Your House or Garden
6. Purple Foods
Foods of the color purple contain anthocyanin compounds that are believed to have anti-aging and anti-inflammatory properties. Some examples of purple foods include eggplants, purple cabbage, and grapes.
- Fruits: Blackberries, purple grapes, plums, figs
- Vegetables: Purple cabbage, purple carrots, eggplant, purple cauliflower, purple sweet potatoes
- Other: Purple rice
7. Brown Foods
Brown foods, which usually abound with fiber and essential minerals, normally provide health functions for the heart and gastrointestinal system. Examples comprise whole grains, brown rice, and mushrooms.
- Fruits: Dates, brown pears, dried figs
- Vegetables: Mushrooms, potatoes with brown skins
- Other: Whole grain bread, nuts like almonds, walnuts, seeds, brown rice, beans (e.g. kidney, pinto), coffee, chocolate
8. White Foods
Garlic, onions, and mushrooms are among the white foods that have allicin and quercetin, which are powerful anti-inflammatory and antibiotic.
- Fruits: Lychee, coconut, white peaches
- Vegetables: Cauliflower, garlic, potatoes, onions, parsnips, turnips
- Other: Rice, tofu, mushrooms, milk, cheese, yogurt, white beans, bread
9. Black Foods
Black food is an antioxidant with detoxifying properties that helps neutralize free radicals and protect the skin from damage. Black beans, blackberries, or black sesame seeds are examples of black foods.
- Fruits: Blackberries, black currants
- Vegetables: Black beans
- Other: Black rice, black sesame seeds, black garlic, squid ink
Why Eat Foods of Different Colors?
It’s not only interesting to have food by color, but meals of different colors are essential as they indicate different nutritional value and importance to our body. Here’s why adding a variety of colors to your diet is beneficial:
1. Broad Spectrum of Nutrients
Every range of food by color are found in fruits and vegetables contains enclosed different phytochemicals, vitamins, and minerals. This is why when you choose to eat these colors you are likely to get a rich variety of some of the nutrients, micro-nutrients like Vitamin C in oranges, spinach contains iron and calcium.
2. Enhanced Antioxidant Intake
Fruits including berries of any form, all types of peppers, green vegetables, all kinds of beans, and so on, are foods with powerful antioxidants that can protect the cells from damage that is usually brought by free radicals. Therefore, these antioxidants reduce the amount of inflammation, lessen the likelihood of developing a chronic disease, and start the process of cell regeneration.
3. Boosted Immune System
Choose different food by color as they contain immune-boosting compounds. For instance, protective colors including red, oranges, and strawberries are associated with vitamin C which covers immune protection, while green such as broccoli is associated with folate which helps in manufacturing immune cells.
4. Improved Heart Health
Red and purple color foods are comprehended to improve the health of the heart. Red foods include lycopene and anthocyanins which lower blood pressure and cholesterol. At the same time, purple foods have flavonoids to enhance blood vessel functionality.
5. Better Eye Health
Carrots and sweet potatoes which are yellow and orange in color contain carotene that is good for the eye because it shields the retina. Foods with green color are normally rich in the vitamin compounds lutein and zeaxanthin useful in combating age-related eye problems.
6. Mental and Cognitive Benefits
There are lots of foods in the blue and purple categories such as blueberries, and grapes that have anthocyanins which are associated with better memory and brain functioning. They can have a good impact on mental disorders since they can also decelerate mental senility while improving focus and understanding.
7. Digestive and Gut Health
There are various types of fiber-rich foods found in different colors which help in maintaining digestion by nourishing the beneficial bacteria in the gut. Whole grain fiber from fruits, especially red apples, green vegetables, and sweet potatoes or yams assists in controlling blood sugar levels and preventing constipation.
Conclusion
In conclusion, gathering a list of food by color is effective when it comes to getting all the essential nutrients in our diet. A mixed color group of food ensures distinct compounds that are instrumental in maintaining human health including immunity, heart, mind, and sight. By bringing in different colors of fruits, vegetables, grains, and legumes, you automatically introduce different essential nutrients such as vitamins, minerals, and antioxidants to your body.
