What the Colors of Fruits and Vegetables Reveal About Their Health Benefits

If the instruction to "Eat the rainbow" has left you scratching your head, Israeli nutritionist Dr. Maya Rosman explains that the colors of fruits and vegetables are not just aesthetic, but they reflect the nutritional value and antioxidant content.

She explains the importance of variety, recommending the consumption of fruits and vegetables from all five color groups: red, orange/yellow, green, white, and purple. “Eating a wide range of colors is essential because each fruit and vegetable offers different protective compounds that help fight harmful substances and processes in the body. Every color represents a distinct antioxidant crucial for health,” she said.

Dr. Rosman outlines the benefits of each color group:

Red – Lycopene

“A powerful antioxidant vital for eye health, reducing cataracts, and lowering cancer risk, particularly prostate cancer. Tomatoes are an excellent source, and lycopene becomes more bioavailable after cooking, such as in tomato paste. Strawberries, pomegranates, cherries, and red apples also contain anthocyanins.”

Orange and Yellow – Carotenoids

“Antioxidants that enhance vision, skin health, immune function, and cancer prevention. Carrots are a prime example, remaining nutritious even after cooking. Citrus fruits in this group are rich in flavonoids, which help prevent heart disease and cancer.”

Green – Chlorophyll and Lutein

“Crucial for heart disease prevention, cell renewal, and eye protection, especially for people with light-colored eyes. Spinach and broccoli are excellent sources, as well as lettuce, avocados, and other leafy greens that provide vitamin K, potassium, and magnesium for bone strength.”

White – Sulfur Compounds

“Helps reduce diabetes risk, improve blood circulation, and lower the risk of heart disease. Onions and garlic are rich in sulfur compounds that fight bacteria and inflammation. Cauliflower, celery root, and bananas supply potassium, which helps regulate blood pressure.”

Purple – Anthocyanins

“Extremely potent antioxidants that protect the brain, strengthen blood vessel walls, and reduce inflammation. Purple cabbage, berries, eggplant, and beets are prime examples. Anthocyanins also slow down aging processes, particularly in the brain.”

Dr. Rosman highlights that “consciously choosing a variety of fruit and vegetable colors is a simple way to boost health and bring diversity to your meals.”