Eat Healthy, Eat Colourful

Colourful fruits on a blue background

They say that the more color you put on your plate, the more nutritious your food is.  So, this National Nutrition Week (19th October 2020) 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

Green fruits and veggies


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

Red fruits & Veggies

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

 Purples Fruits & Veggies

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

Yellow Fruits & Veggies

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