Boost Your Health and Longevity with Colorful Fruits and Veggies!

Introduction

The rainbow is not only a beautiful sight to see, but it also represents the seven colors of the spectrum suggested by Isaac Newton. Furthermore, our body is an accumulation of this planet, according to yogic culture, and so is in tune with nature and the universe. To maintain a healthy physical and mental balance within our bodies, we should consume fruits and vegetables that contain all of the rainbow’s colors. Consuming a variety of colored fruits and vegetables provides distinct health benefits that are important for general health. The presence of various phytochemicals and phytonutrients is shown by the variety of colors.

Natural bioactive compounds, such as phytochemicals and phytonutrients, are useful molecules generated by plants. Heart disease and cancer, the two main causes of mortality in the United States, are less common among those who eat phytonutrient-rich diets. Vegetables also offer fiber, which aids in the prevention of constipation and the control of cholesterol.

The more vibrant the colors of fruits and vegetables are, the richer they are in vitamins, minerals, fiber, and antioxidants. Also, deeper and darker fruits and vegetables tend to have a richer nutrition profile.

Red Colored Fruits and Vegetables

Nutrients

Healthy antioxidants — such as lycopene and anthocyanins, vitamins C & A (beta carotene),  ellagic acid, quercetin, and hesperidin, manganese, & dietary fiber

Benefits

Antioxidants included in the red color of most fruits and vegetables lower the risk of atherosclerosis, hypertension, and high cholesterol. They also protect against heart disease and enhance brain function, as well as lowering the chance of acquiring many forms of cancer, including prostate cancer.

Healthy antioxidants, such as lycopene and anthocyanins, may help to prevent heart disease and prostate cancer, as well as reduce the risk of stroke and macular degeneration, which is a significant cause of blindness in the elderly.

Eating red-colored fruits and vegetables in your regular diet can lower your risk of heart disease by up to 40%.

Sources

Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Red potatoes, Rhubarb, Strawberries, Tomatoes, Beets, Blood oranges, Cherries, Cranberries, Prickly Pear, Guava, Papaya, Pink Grapefruit, Pink/Red grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Watermelon, Plums, Rhubarb, Red Spinach

Orange and Yellow Fruits and Vegetables

Nutrients

Carotenoids, such as alpha-carotene, beta-carotene, and beta-cryptoxanthin, zeaxanthin, flavonoids, lycopene, potassium, & vitamin A. A wide range of other phytonutrients can be found in this group, including Vitamin C and flavonoids. folate, B6, dietary fiber, & phosphorus,

Benefits

These nutrients reduce the risk of prostate cancer, lower LDL cholesterol, and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

They boost the immune system and help build strong bones. These foods are also rich in vitamin C (important for the immune system and wound healing), potassium (a mineral that helps keep body fluids and blood pressure regulated), and folate (a key vitamin for cell development). Being high in fiber, helps the body stave off any digestive problems or illnesses including constipation, hemorrhoids, and colorectal cancer.

Eating orange & yellow color fruits and vegetables will ensure your body produces collagen, a protein that heals wounds and gives you smoother skin. They also make it easier to absorb iron in the blood to fight anemia.

Vitamin A is referred to as the “vision vitamin”. Orange and yellow fruits and vegetables are loaded with phytonutrients, components that your body turns into vitamin A.

Sources

Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers, Yellow potatoes, Yellow summer squash, Yellow tomatoes, Yellow watermelon, Yellow winter squash, Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, & corn.

Green Fruits and Vegetables

Nutrients

Rich in phytonutrients called chlorophyll and lutein, dietary fiber, zeaxanthin, calcium, antioxidants, potassium, iron, calcium, and Beta-carotene. Additionally, they are rich in vitamins A, C, E, and K. They also contain B vitamins, the most notable of which is folate.

Benefits

The nutrients found in these vegetables lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free radicals, and boost immune system activity. The vitamin K contents of dark green leafy vegetables provide a number of health benefits including protecting bones from osteoporosis and helping to prevent inflammatory diseases.

Green leafy vegetables may be one of the greatest cancer-prevention diets due to their high antioxidant content. A fiber-rich diet can also lower your risk of colon cancer. Eating green-colored fruits and vegetables can lower the risk of heart disease and stroke, prevent some types of cancer, lower the risk of digestive problems, and have a positive effect on blood sugar, which can help keep appetite in check.

Sources

Green cabbage, Green grapes, Green onion, Green pears, Green peppers, Honeydew, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Okra, Peas, Snow Peas, Spinach, Artichokes, Arugula, Asparagus, Avocados, Broccoflower, Broccoli, Broccoli rabe, Brussel sprouts, Celery, Chayote squash, Chinese cabbage, Cucumbers, Endive, Green apples, Green beans, Kale, Sugar snap peas, Watercress, and Zucchini.

Blue and Purple Fruits and Vegetables

Nutrients

Purple and blue foods are high in phytonutrients. Some of these foods also have resveratrol, quercetin, and catechins — and purple beets have unique phytonutrients called betalains. lycopene, vitamins D & K, E, & C along with antioxidants.

These foods also possess lutein, zeaxanthin, resveratrol, dietary fiber, flavonoids, ellagic acid, and quercetin.

Benefits

These nutrients promote retinal health, lower LDL cholesterol, increase immune system activity, promote healthy digestion, enhance calcium and other mineral absorption, fight inflammation, minimize tumor development, serve as anti-carcinogens in the digestive tract, and inhibit cancer cell activity.

They have nutrients to improve cardiovascular health and cancer. Eating blue & purple color fruits and veggies is extremely important for your memory and promotes healthy aging. These foods also protect urinary tract health and regulate healthy digestion

Sources

Black currants, Black salsify, Blackberries, Blueberries, Dried plums, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple Potatoes, Purple asparagus, Purple cabbage, Purple carrots, Purple figs, Purple grapes, Purple peppers, and Raisins.

White Colored Fruits and Vegetables

Nutrients

These foods have beta-glucans, EGCG, SDG, and lignans that provide powerful immune-boosting activity. They also have phytonutrients – EGCG, allicin, isothiocyanate, quercetin & anthocyanidins. They are a rich source of dietary fiber, vitamin C, and potassium, even traces of calcium

Benefits

These nutrients stimulate the activity of natural killer B and T cells (B cells, which develop in the bone marrow, are in charge of antibody-mediated immunity and  T cells are in charge of cell-mediated immunity).

They reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers. These foods are known to lower the level of bad cholesterol in your body as well as lower high blood pressure. They also have a strong immune-boosting impact on the body.

People who ate about 7 ounces of white vegetables and fruit a day had a 52 percent lower risk of stroke compared with those who ate about 2 ounces daily.

Sources

Bananas, Brown pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White Nectarines, White peaches, White Rice, and coconut.

Medical terminologies & benefits

Phytonutrients – A metabolically active or nourishing substance derived from plants.

Betalains – They are a class of red and yellow-derived pigments found in plants of the Caryophyllales, where they replace anthocyanin pigments. These pigments are found in red-violet plants such as those found in beets.

Anthocyanins – They possess antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as the prevention of cardiovascular diseases. As a result, anthocyanins isolated from food plants have the potential to be used as medicinal components.

Ellagic acid – It is well-known for its antioxidant effects. That is, it eliminates pollutants from your body while also protecting you from dangerous chemicals known as free radicals. This antioxidant molecule is also produced by plants as a defensive strategy against illness and pests. It has shown promise in acting as an anticarcinogen in the gastrointestinal tract.

Allicin – It is a chemical that is formed when garlic is crushed or diced. It has been shown to decrease inflammation and provide antioxidant effects when used as a dietary supplement. Alliin is an amino acid found in fresh garlic. When you crush or slice a clove, an enzyme called alliinase is released.

Quercetin – It possesses antioxidant and anti-inflammatory properties that may aid in the reduction of inflammation, the killing of cancer cells, the management of blood sugar, and the prevention of heart disease. It has been utilized in the treatment of aberrant capillary fragility.

Catechins – It helps protect cells from damage caused by free radicals which can build up in cells and cause damage to other molecules. This damage may increase the risk of cancer and other diseases. Catechins are being studied to provide cushion to our cells from these free radicals, thus helping in the prevention and treatment of cancer.

Hesperidin – It is well-known for its benefits for cardiovascular function, type II diabetes, and anti-inflammation. The other benefits of hesperidin for cutaneous functions include wound healing, UV protection, anti-inflammation, antimicrobial, anti-skin cancer, and skin lightening.

Alpha-carotene – It has antioxidant and possibly anti-carcinogenic properties and may enhance immune function as well. Alpha-carotene is a precursor to creating vitamin A in the body, and while important, is far less common than beta-carotene. Because alpha-carotene, like beta-carotene, is fat-soluble, it must be eaten with fat to be fully absorbed.

Beta-carotene – It is a chemical that gives plants their vibrant yellow, orange, and red hue. Beta-carotene is converted by the body into vitamin A (retinol). Vitamin A, regarded as a key ingredient for vision, is essential for cell growth, eyesight, growth, development, and immunological response, as well as the maintenance of healthy organs such as the heart, lungs, and kidneys.

Beta-cryptoxanthin – It has several functions that are important for human health, including roles in antioxidant defense and cell-to-cell communication. Most importantly, beta-cryptoxanthin is a precursor of vitamin A.

Zeaxanthin – It can help protect your eyes from harmful high-energy light waves like ultraviolet rays in sunlight. According to research, having a high amount of both in eye tissues is associated with better vision, especially in low light or when glare is an issue.

Flavonoids – These phytonutrients, have anti-inflammatory properties and protect your cells from oxidative damage, which may lead to illness. These dietary antioxidants have been shown to reduce the risk of cardiovascular disease, diabetes, cancer, and cognitive disorders such as Alzheimer’s and dementia.

Lycopene – Lycopene is a powerful antioxidant that shields us from sun-harmful radiation, improves heart health, helps reduce exercise-related asthma attacks, and lowers the risk of certain types of cancer. Tomatoes are a rich source of lycopene.

Resveratrol – It is a compound found in certain plants and in red wine that has antioxidant properties and has been investigated for possible anti-carcinogenic effects.

Lutein – It is a deep yellow pigment found in the leaves of plants, & in egg yolk. It has been shown to treat or perhaps prevent age-related macular degeneration, the major cause of blindness and vision impairment.

Beta-glucans – They possess physicochemical properties that might lower blood cholesterol by preventing the absorption of cholesterol from food in the stomach and intestines.

EGCG (Epigallocatechin Gallate) – It is a powerful compound that may benefit health by reducing inflammation, aiding weight loss, and preventing certain chronic diseases. It is most prevalent in green tea, although it may also be found in other plant foods.

Lignans –  It has a steroid-like chemical structure. The benefits of lignans include lowered risk of heart disease, menopausal symptoms, osteoporosis, and breast cancer.

FAQs

Q) Do different color fruits mean different nutrients

A) Absolutely yes!

Q) What color fruits and vegetables are high in beta-carotene?

A) Red, orange & yellow, and green-colored foods can be a good source of beta-carotene. The list of commonly found foods may include: carrots, spinach, lettuce, tomatoes, sweet potatoes & broccoli

Q) What color fruits aid healthy vision?

A) Foods that have a high concentration of beta carotene are considered good for the eyes’ health. In addition to that, dark green fruits & vegetables can also be considered along with foods rich in vitamin A.

Q) What do the different colored fruits do to your body

A) As mentioned above, fruits and vegetables are broadly classified in 6-7 colors. The general consensus is that with every color, the food has a varied profile of nutrients. Although, many of the nutrients can be common to a varied colored food.

Citation

https://www.consumerreports.org/diet-nutrition/white-vegetables-health-benefits/
https://www.disabled-world.com/fitness/nutrition/fruits-veggies/colored.php
https://www.finedininglovers.com/article/20-red-fruits-and-vegetables-you-should-be-eating
https://www.rush.edu/news/eat-colorful-diet
http://www.winmedical.org/our-services/clinics/family-medicine/healthy-eating/the-importance-of-a-colorful-diet/
https://medical-dictionary.thefreedictionary.com/
https://pubmed.ncbi.nlm.nih.gov/25270992/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429205/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

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