It may be one candy company’s favorite tagline, but it can also be yours too. When it comes to making fruits and vegetables an essential part of your diet, it is important to recognize what added values are linked to each product. More importantly, an easy way to tell what you are consuming is by the color of the fruit or vegetable. They are not only bright and dark, but enriched with antioxidants and nutrients that can boost energy and build power internally. Check out this color guide to find out what you are really eating and to start introducing new colors to your meals.


These fruits and vegetables contain plant-based pigments called lycopene and anthocynanins. Lycopene may decrease the risk of cancers and anthocynanins help protect the cardiovascular system. They are also an antioxidant that protects cells from damage. To boost the red, try adding tomatoes, papaya, watermelon, pink grapefruit, cherries, red grapes, pomegranates, and strawberries to your diet.


These products are full of carotenes. Beta-carotenes are found in sweet potatoes and carrots and once consumed, becomes Vitamin A, which helps promote healthy eyes. Cartenoids also help reduce the risk of heart disease and macular degeneration and helps strengthen the immune system. They are also high in Vitamin C, an important antioxidant. Eat pumpkin, oranges, cantaloupe, lemons, mangoes, peaches, pineapple, pears, and yellow peppers to boost these levels of antioxidants.


These products contain an old buddy that you may remember from high school biology class: cholorophyll. Also known as phytochemical lutein, it is found in spinach, green peppers, cucumbers, kale, and celery and helps provide folate, a B vitamin that is vital to preventing birth defects. Boost your greens by eating more broccoli, asparagus, avocadoes, green grapes, kiwi, lettuce, and honeydew melon.

Blue and Purple

These foods contain a natural pigment called anthocyanins, which are cancer-fighting powerhouses. Blueberries are rich in vitamin C and potassium and have been linked in several studies to healthy ageing and enhanced memory function. Consuming blackberries, plums, prunes, purple grapes, eggplants, and figs will also help boost your ability to prevent diseases.


These products contain anthoxanthins, which have phytochemical allicin in them. Allicin is linked to helping the body fight infections, lowering blood pressure, and cholestoral. Foods such as bananas and potatoes are great sources for potassium, an important nutrient for cell function and heart health. Eat more white fruits and vegetables like cauliflower, ginger, parsnips, mushrooms, garlic, onions, leeks, and turnips.


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  1. Great article and very helpful. Thanks!

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