19th October 2020

Eat Healthy, Eat Colourful

By Armela Patalud - Food and Nutrition
Eat colorful eat nutritious


They say that the more color you put on your plate, the more nutritious your food is.  So, this National Nutrition Week, let’s take a look at what makes each food color unique and healthy.


There’s a good reason we’re told to eat our greens. Green fruit and vegetables contain phytochemicals such as indolent saponins and carotenoids – known to help reduce the risk of cancer and some leafy greens like broccoli are also an excellent source of folate.

Example: Spinach, Asparagus, Avocados, Broccoli, Limes, Kiwifruit, Green beans, Lettuce, Cabbage, Celery




Red fruits and vegetables get their color from a natural pigment called lycopene – a powerful antioxidant that also aids in reducing the risk of cancer and considered essential for heart health.

Example: Tomato, Red capsicum, Radishes, Strawberries, Cherries, Raspberries, Watermelon, Red apples



Purple or Blue

The colors purple and blue come from the plant pigment called anthocyanin.  Similar to lycopene, anthocyanin has antioxidant properties that protect cells from damage- again helping aid in reducing the risk of cancer.

Example: Beetroot, Eggplant, Blueberries, Plums



Orange or Yellow

Carrots and pumpkins get their vibrant color from Betacarotene, a type of carotenoid.  Betacarotene is converted into Vitamin A, a vitamin essential to having healthy mucous membranes and healthy eyes.

Example: Carrots, Lemons, Sweet potato, Pumpkin, Pineapples, Mangoes, Oranges, Peaches, Apricots



Brown or White

Fruits and vegetables with any of these colors contain a number of health promoting phytochemicals.  White or brown colored fruits and veggies are also an excellent source of potassium.

Example: Cauliflower, Mushrooms, Garlic, Bananas, Potatoes, Dates, Onions, Ginger, Turnip

For more information about National Nutrition Week, please check: https://nutritionaustralia.org/


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