Fruits and vegetables (and some other foods) come in a delightful variety of colors that add excitement and interest to the diet. Beyond the pleasing sensuous contribution is the nutritional attribute of each color. Color is a fairly reliable clue to the nutritional pigments that provide protection against the ravages of disease and aging. A diet containing fruits and vegetables with a variety of intense color is almost certain to provide copious amounts of health-promoting nutrients.

 Red  Red colors are usually the result of carotenoids or anthocyanins. Foods especially rich in red carotenoids  include tomatoes (lycopene) and peppers (lutein and zeaxanthin). Lutein and zeaxanthin are important pigments for filtering out blue light in the macula of the eye and preventing macular degeneration. Lycopene is a deep red carotenoid that has been shown to protect the eyes, but is best known for preventing prostate cancer (men who eat a lot of pizza have a lower risk of prostate cancer because of the tomato sauce).  Anthocyanins are red flavonoids found in many fruits such as grapes, raspberries, cranberries and vegetables such as red cabbage. Many red fruits, such as pomegranate and raspberry, are also rich in elagic acid, a potential anti-cancer agent. Another anti-cancer polyphenol is resveratrol which is found in many fruits, especially grapes, but only in the grape skins. Anthocyanins have anti-inflammatory properties, strengthen blood vessels, are among the most potent antioxidants and also protect eyesight.

 Orange & Yellow  Many orange and yellow pigments are also carotenoids: including Beta-carotene which is a safe source of vitamin A and is an antioxidant. Yellow and orange citrus fruits are rich in D-limonene. D-Limonene is a potent immune enhancer and may protect against cancer.

Orange and yellow foods also tend to be rich in potassium. Lutein is found in high concentrations in yellow foods and is probably the most important nutrient for eye protection. If you want a yellow food coloring – reach for tumeric. Not only does it make a nice replacement for artificial food color, but the yellow color comes from curcumin, the best anti-inflammatory nutrient available. Foods rich in the orange and yellow nutrients include carrots, sweet potatoes, citrus fruits, apricots, cantaloupe, peaches, yellow peppers, and many other great foods. 

 Blue & Purple   Blue and purple fruits are also very rich in anthocyanins and elagic acid. Probably the best common food in this category is blueberries, which contain very high amounts of anthocyanins. In one study in which rats were placed in a very high oxygen environment, only blueberries protected them against rapid aging of the brain. Of the commonly eaten fruits blueberries have the highest ORAC (indication of antioxidant capacity) value. Blueberries, like cranberries are also beneficial for urinary health. Both berries have substances that prevent bacteria from binding to the walls of the urinary tract and bladder. Other super foods in this category include blackberries, plums, and purple grapes.

 Brown  Great news! Chocolate is now a health food! It is true, chocolate has some of the most powerful protective nutrients known. Very convincing recent research has shown that flavonols in chocolate can protect the heart, relax blood vessels (which lowers blood pressure), and protect smoker’s from damage to blood vessels. Other research is less strong, but suggests that chocolate may slow aging, combat diarrhea, and even help with weight loss. Be careful, too much chocolate, especially very sweet chocolate is not a good thing. You need to eat very dark and semi-sweet chocolate, but not too much.

 Green Foods  The chlorophyll rich foods are usually a great source of calcium and magnesium. Dark leafy vegetables are also rich in vitamin K and iron. Although the green overwhelms the other colors, many of the pigments listed above are also found in green vegetables. Some of the best cancer fighting nutrients such as sulphoraphanes and indoles are found in high concentrations in broccoli and cabbage. The anti-inflammatory bioflavonoid, quercetin, is also found in kale and broccoli.

 Eating a naturally colorful diet is a great way to guarantee a diet rich in nutrients that can protect you from cancer, premature aging and help assure a healthy heart and brain.