Fruit and vegetables colours

Discover the benefits of fruit and vegetables through their colours, a rainbow of health, vitamins and nutrients.

We are used to catalog fruit and vegetables according to their species/types, or by season, but we should also do it according to colour, because in each colour we find incredible properties that can help us keep in shape and prevent certain diseases such as cancer and heart disease.  Infact fruit and vegetables make a rainbow of different colours and benefits linked to each colour, due to special pigments.

Lets therefore divide them by their colour:

WHITE: The white colour indicates substances that are able to act positively towards our health like for example allicin, linked to the lowering of the cholesterol level and blood pressure, and also to the reduction of stomach cancer and heart disease.  Furthermore some foods such as potatoes and bananas are excellent sources of minerals like potassium that is always indispensable for our organism, rich in vitamins, fibre, potassium and other minerals, they also contain isothiocyanates, excellent in the prevention of cell ageing.

RED: Fruit and vegetables that are red in colour owe this to pigments like lycopene and anthocyanins.  Lycopene which we often hear about (found in tomatoes, watermelon, pink grapefruit etc) is often linked to the reduction of the risk of getting various types of cancer with particular reference made to prostate cancer.  The anthocyanins (found in strawberries and raspberries), are very powerful antioxidants ideal for protecting the heart and from cell ageing.  Furthermore red vegetables, are the richest in vitamin C therefore promote the production of collagen, keep in good shape blood vessels, stimulate immune defenses and the healing of wounds.  Vitamin C is also fundamental for absorbing the iron found in fruit and vegetables.

BLUE-PURPLE: This particular colour is due to the natural pigments called anthocyanins.  They are especially present in blueberries and raisins, and act as powerful antioxidants towards the cells of our organism, moreover they protect us from the risk of cancer, stroke and heart disease.  Another particular characteristic which we do not know is that they also contribute to a correct urinary function (especially forest fruits/berries).

GREEN: Fruit and vegetables of this colour owe their aspect to a particular pigment called Chlorophyll.  Furthermore certain elements belonging to this group contain lutein, which together with zeaxanthin, contribute to maintaining our eyes healthy.  The are also particulary rich in Magnesium, which helps us metabolize carbs and protein, stimulates the absorption of calcium, phosphorus, sodium and potassium and regulates the pressure of our blood vessels.

YELLOW-ORANGE: The vegetables of this colour are rich in carotenoids.  Beta-carotene for example in carrots and pumpkin is transformed into vitamin A by our organism, and protects eyes and mucous.  According to scholars the foods that are rich in carotenoids can reduce the risk of cancer and heart disease, and improve the functions of our immune system.  Even the yellow citrus fruits are very healthy since they are riich in vitamin C and folic acid, furthermore it is also believed that vegetables rich in carotenoids can also help prevent degenerative diseases such as ALS.  The vegetables of this colour also contain a good dose of flavonoids, that act on gastro-intestinal level, reducing the production of free radicals.

IN WHITE we find:

garlic, bananas, cauliflower, onions, fennel, potatoes, white peaches, pears, leeks, parsnip, shallot, white turnips etc.

IN RED we find:

black cherries, watermelon, blood oranges, red cabbage, cherries, red onions, strawberries, raspberries, red apples, pomegranate, redberries, red peppers, tomatoes, pink grapefruit, rhubarb, red radish, beetroots, radish, red currants, red grapes etc.

In BLUE-PURPLE we find:

purple carrots, figs, eggplant, blueberries, blackberries, purple potatoes, dried prunes, black currants, plums, black grapes, raisins etc.

In GREEN we find:

asparagus, avocado, broccoli, arthichokes, brussel sprouts, green cabbage, chinese cabbage, cucumber, watercress, kiwi, endive, lettuce, lime, green peppers, peas, rucola, celery, spinach, green grapes, savoy cabbage, zucchini etc.

In YELLOW-ORANGE we find:

Apricots, oranges, pineapple, carrots, lemons, mango, tangerines, melons, papaya, sweet potatoes, yellow peppers, peaches, grapefruit, pumpkin etc.

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