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The 5 different colors of nutrition & their importance:

colors of nutrition, different color of nutrition, importance food rainbow chart
The 5 Colors of Nutrition & their Importance for a Healthy Diet plan

Eating multi-colored fruits and vegetables is a fundamentally healthy way to eat. It isn't another fad diet like only eating white food or the grapefruit diet.

Human bodies require a variety of vitamins, minerals, and phytochemicals to stay healthy, and nature has the entire thing color-coded for us just to make it easy.

Colorful fruits and veggies contain a ton of health benefits. They are generally packed with vitamins and nutrients, which give your body the nutrients it needs to function properly and make you feel good from the inside.

In this article you will understand the different types of color-codes & their nutritional benefits for a healthy diet planning.

The 5 different colors of nutrition & their importance:

  1. Red

Red is a strong color of life that can be symbolic of your heart and blood. Most of the red fruits and veggies serve as a great source for heart health and can help prevent heart disease.

Red fruits and veggies have a ton of vitamin C, vitamin A, and lycopene, so it is very important to add some red fruits to your diet while planning for a healthy lifestyle.

Red herbs and spices like cinnamon and ground red pepper are extremely healthy too. Cinnamon, a popular spice in India is known to have antioxidant, anti-diabetic, antiseptic, and anti-inflammatory properties.

On the other hand, red pepper is an amazing source of vitamins and essential minerals such as iron, copper, zinc, potassium, magnesium, vitamin B, and selenium.

2. Orange

Orange represents an abundance of strength and life; Tangerines, carrots, pumpkins, peaches, guavas, sweet potatoes, papayas, mangoes, apricots, and oranges(duh) all fall under the orange spectrum of the food rainbow.

Orange fruits and veggies are a good source of vitamin A, vitamin C, fiber, and beta-carotene that provide a wide range of health benefits.

Orange fruits and veggies pack-in a ton of vitamin C, another strong antioxidant that boosts the immune system and offers protection against cardiovascular disease.

Turmeric, every Indian mother’s best friend, also comes under the orange shade of nutrition which is used in Indian curries that are filled with health benefits for your body and brain.

3. Yellow

Yellow is another bright color that represents happiness, joy, and health. Yellow-colored fruits and vegetables generally contain flavonoids, lycopene, potassium, vitamin C, and vitamin A.

Lemons, bananas, yellow peppers, squash, pineapple, and corn are all great examples of this healthful, yellow food group.

Yellow fruits also contain carotenoids and bioflavonoids, water-soluble plant pigments that function as antioxidants.

These compounds have an abundance of health benefits for your heart, vision, digestion, and skin.

Yellow herbs, such as goldenseal, can be used to fight the common cold. Dandelion, another yellow herb, is useful in weight control, anemia, and indigestion.

Ginger, a yellow root vegetable, with its essential oils helps with nausea, gas, and inflammation.

4. Green

Green is known as the color of nature, the environment, and everything that is good in this cynical world. Green as a color screams healthy, it is true since the green vegetables and fruits contain fiber and beta-carotene.

Green fruits and veggies contain phytochemicals such as lutein and indoles which help in lowering your risk of certain cancers, improving the health of your eye, and promote healthy bones.

Broccoli, not the tastiest vegetable, is high in calcium and iron for healthy bones while spinach is full of antioxidants and vitamin K.

Green supplements and herbs (not the green herbs you are looking for stoners) are also packed with health benefits. Mint is a herb that contains essential volatile oils that affect cold-sensitive receptors in the skin, mouth, and throat. It also acts as an excellent source of minerals like potassium, calcium, and iron.

5. Blue and Violet

The violet color comes from their color from anthocyanin, a water-soluble pigment that has been linked with antioxidants and anti-aging properties in the body.

A few veggies and fruits that fall into this color spectrum are blueberries, blackberries, plums, beets, grapes, eggplant, and onions.

Blue and purple foods generally have lycopene, flavonoids, and vitamins D & K that help in promoting bone health and also helps in lowering the risk of certain cancers, improving memory, and increasing urinary-tract health.


We can clearly see that eating a variety of different colored fruits and vegetables is absolutely necessary for optimal health. Each color not only gives a different feeling like the color theory says, but also actually represents the food that has specific health benefits as well.

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