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The Color of Foods and the Benefits They Provide

Updated on June 5, 2024
Mixed berries...
Mixed berries...

Unlocking the food's color codes.

Foods that has vivid colors are loaded with phytonutrient an  essential chemical in warding of diseases
Foods that has vivid colors are loaded with phytonutrient an essential chemical in warding of diseases
The versatile avocados
The versatile avocados
Green-leafy vegetables.
Green-leafy vegetables.

Healthy foods are indeed important aside from keeping us in top shape they contain essential nutrients and vitamins in strengthening the immune system, helps in blood circulation, decrease risk of heart disease and combat different kinds of cancer diseases. These foods can also be used to shed unwanted weight and offer bevy of other health benefits.

Here are the color codes of foods we need to keep in mind:

Red, Purple and Blue

Loaded with anthocyanins which are powerful antioxidants that could reduce risk of getting heart disease and stroke. Anthocyanins also helps in avoiding clot formation.

keep in mind that blackberries, blueberries, cherries, cranberries, eggplant, berries, plums, prunes, purple or red grapes, raspberries, red apples, red cabbage, red pear, red pepper, purple star apple, mangosteen, red wine and strawberries are good sources of anthocyanins.


Any tomato-based foods (salsa, catsup, spaghetti sauce, and omato sauce) provides great dose of lycopene which is an antioxidant that fight cancer.

Tomato and tomato-based products, Guava, pink grapefruit and watermelon are also great sources of lycopene.


The beta-carotene you could obtain from orange-colored foods may help boost eyesight and skin health. Beta-carotene also helps in reducing the risk of certain cancers.

Acorn, apricots, carrots, mango, pumpkin, rock melon, and sweet potato are good sources of beta-carotene.

Yellow Orange

These foods are in abundance of beta crytoxanthin, an antioxidant that protect cells from getting damaged.

Nectarines, oranges, papaya, peaches, cassava, pineapples, tangerines and yellow grapefruit are good sources beta crytoxanthin.

Yellow Green

Very good for the eyes, these also contain lutein and zeaxanthin which combat cataract and prevent macular degeneration.

Avocado, corn, cucumbers, green beans, green peas, green or yellow pepper, honeydew melon, kiwi fruit, and leaf lettuce are good sources lutein and zeaxanthin.


Rich in isothiocynates, such as sulforaphane and indoles. These foods help promote the production of cancer-fighting liver enzymes.

Broccoli, broccoli sprouts, Brussels sprouts, cabbage, string beans, and cauliflower are wonderful sources of isothiocynates.

White and Green

Garlic and onions are packed allicin which fight tumors. Mushrooms have chemicals that could ward off disease. These vegetables are loaded with flavanoids that provide protection against cell damage.

Artichokes, asparagus, celery, chives, endives and leeks are nice sources of allicin.


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