What Colors are on your Plate?

by Meri Raffetto RD, LDN

As researchers are learning more and more about the foods we eat there is one hot topic that keeps coming up…phytochemicals. You may have heard the latest craze for lycopene found in tomato products boasting its heart health benefits. Phytochemicals are biologically active chemicals (not classified as vitamins or minerals) found in foods that our bodies use as part of their disease-fighting arsenal. A single tomato or orange contain, hundreds, and possibly thousands, of phytochemicals.

This is very exciting news for researchers since many of these phytochemicals act as antioxidants protecting us from heart disease, cancer and other chronic illnesses. Interestingly enough, researchers have found that the color of the edible part of fruits and vegetables can tell us what class of phytochemicals it contains and therefore, what health benefits we can obtain. Finally! Now when your mother says eat your vegetables, their good for you… we can see how they are good for us!

Blue/Purple (blueberries, grapes, eggplant, plums, etc)

Health Benefits:

• A lower risk of some cancers
• Aids in memory function
• Healthy aging

Green (spinach, broccoli, salad greens, green peppers, honeydew, kiwi, etc)

Health Benefits:

• A lower risk of some cancers
• Vision health
• Strong bones and teeth

White (onions, bananas, garlic, etc)

Health Benefits:

• Heart Health
• A lower risk of some cancers

Yellow/Orange (oranges, yellow and orange bell peppers, yellow watermelon, carrots, etc)

Health Benefits:

• Healthy Heart
• Vision Health
• Immune System
• A lower risk of some cancers

Red (strawberries, red bell peppers, pink watermelon, etc)

Health Benefits:

• Healthy Heart
• Memory function
• A lower risk of some cancers

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More Food For Thought Tip Sheets

Want to know what the healthiest vegetable is? How simple spices can improve your health? Read all of our food for thought tip sheets here.