The benefits of fruits and vegetables according to their colors


We cannot say it enough, fruits and vegetables are essential for the proper functioning of the body, they must be consumed to stay in good health. The nutrients contained in these foods are very rich, and suitable for a healthy diet. If you did not know, it is quite possible to know what a fruit contains according to its color and therefore, learn about the benefits associated with a fruit or vegetable of such or such color.

Depending on the color, we can know if the food is rich in antioxidants, in fibers… Interesting since the content of nutritional substances differs from one fruit to another, either by its natural composition, or by the conditions of cultivation. If all fruits and vegetables are recommended, some will take priority. If one suffers for example from blood pressure, one can opt for fruits and vegetables loaded with potassium, if one is prone to diabetes, one favors a white fruit and vegetable which contain antioxidants which can reduce the risks.

The benefits of fruits and vegetables according to their colors

Red fruits and vegetables: rich in antioxidants

Red fruits: tomatoes, strawberries, raspberries and cherries, but also watermelon and pink grapefruit, pomegranate, grapes, blood orange, prickly pear …
Red vegetables: radish, rhubarb , red cabbage, beetroot and beetroot shoots, pepper …

Fruits and vegetables with a red color contain a natural yellow pigment, carotenoid, as well as lycopene . These two substances are loaded with antioxidants. The lycopene protects skin plays a role in cardiovascular health and helps in the prevention of prostate cancer. This list of fruits and vegetables is also a good source of potassium, vitamin C and less known, but just as relevant, vitamin P also called polyphenols , here we have micro constituents that have a protective effect, but also an oxidant which fights against the excessive development of free radicals and which also participates in the balance of blood circulation.

Those who experience heaviness in the legs can count on red fruits to relieve themselves. Red fruits and vegetables are very low in calories because they are rich in water. To benefit from the benefits of red fruits, it is advisable to consume them very fresh, which is why we advise to favor organic and local cultivation. In addition, vegetables and fruits provide much more benefit if they are eaten as is, without any cooking method. We prefer fruit juices, vegetable juices, salads and steamed vegetables.

Greens: a concentrate of vitamin B

Green fruits: apple, kiwi, lime , cucumber, breadfruit, pistachio, guava, Kythera apple, ugli …
Green vegetables: Leek, spinach, zucchini, cucumber , peas , green beans, green cabbage, avocado, watercress, lettuce, lamb’s lettuce, arugula and other green salads, broccoli, Brussels sprouts, not to mention aromatic green herbs, such as parsley, chives …

Fruits and vegetables with a green color are numerous and can be even the most consumed. These are foods that have a lot of benefits for health. They contain antioxidant substances in large numbers, antibacterial and anti-carcinogenic properties, on the other hand, they are very rich in fibers and vitamins including vitamin B. The nutrients present in fruits and green vegetables, contribute to cardiovascular health as well. that eye health. Some green vegetables, especially those with dark green leaves, contain zeaxanthin and lutein which are pigments with antioxidant power.

If we talk about the health of the eye, we notice that these two substances are present in large quantities in the retina of the eye and are therefore essential. These are two substances that protect the eyes from blue light (we think in particular of those of screens, widely used nowadays). In addition both lutein and zeaxanthin also act in the prevention of age-related degeneration of the eye. By consuming dark green vegetable

s we can only provide more pigments that will strengthen the physiology of the eye. It is therefore important to consume green vegetables as well as green fruits throughout your life.

Yellow and orange: stimulants for the immune system

Yellow and orange fruits: apricot, pineapple, melon, orange clementine, mango, peach grapefruit, mirabelle plum, quince, passion fruit, lemon, papaya, queen claude …
Yellow and orange vegetables: carrot, pepper, sweet potato , squash, pumpkin, pumpkin, endive …

Yellow fruits and vegetables catch the eye with their beautiful bright color, reminiscent of freshness and sunny days. In fact, it is mainly the fruits and vegetables that are picked in the hot season. But if the color attracts, its contents must please you more. If you want to consume a food rich in vitamins A, it is towards yellow and orange fruits and vegetables that you must turn. These are also loaded with beta-carotene sometimes called pro-vitamin A and carotenoids.

If you didn’t know, these are oxidants that act on cells that are supposed to protect our skin, especially against UV rays. Flavonoids are also very interesting content. These play a role in immune protection as well as cardiovascular prevention. You should know that beta-carotene acts on the development of white blood cells, or the increase in lymphocytes.


Purple and blue, to fight aging

Purple and blue fruits: lingonberry, fig, grape, redcurrant, raspberry, plum, blackcurrant, blueberry ,
The lesser known: the acai berry , this fruit is the most consumed in the Amazon, its virtues are of size, since it is full of many nutrients including a good load of vitamins and minerals.

Purple and blue vegetables: kohlrabi, ornamental cabbage, Brussels sprouts , eggplant, asparagus, shallot, onion, turnip and Lesser
known: the blue potato of Artois which was cultivated by our ancestors and which is gradually returning to our plates.

Some people lean towards purple vegetables and fruits that also go blue, because aesthetically, be honest, they attract our taste buds, but if they are beautiful and attractive, they are also very good for you. Purple fruits and small blue berries are often associated with a super food . Indeed their content is more than beneficial, especially against aging. These contain so-called phenolic substances, or antioxidants which play an important role against the aging of cells. Antioxidant, but also anti-inflammatory, ideal for athletes who thus obtain a natural “muscle recuperator”.

White and gray fruits and vegetables to fight cancer cells

White and gray fruits: bananas, pear, lychee, coconut , pecans and brazil nuts, white grapes, rambutan …

The less known: the star apple (exotic fruit which contains a star shape drawn in the flesh, the soursop which is a fruit that grows in Africa, Asia and America, it contains energy virtues and is most often consumed in tea or Soursop juice. Let’s also talk about the pitaya which is a red fruit on the outside, but its flesh is white, it grows all year round on Reunion Island. Apart from its very refreshing side, it is is a fruit with virtues, but the most interesting would be its preventive power against type 2 diabetes.

White and gray vegetables: potato, garlic, mushroom, cauliflower, onion, salsify, white asparagus, Jerusalem artichoke, and turnip.
The least known: parsnip is one of the ancient vegetables, it contains a variety of good nutrients. The same goes for Jerusalem artichoke which is also a forgotten vegetable, but which would have beneficial properties in the fight against osteoporosis and certain cancers.

Admittedly this category of fruits and vegetables is a little more discreet, however, they should not be neglected because they are as interesting as the others. They contain nutrients more than interesting for health. One of the compounds in white fruits and vegetables is allicin , a substance that helps fight cancer cells. Among the list of white vegetables, we should give preference to garlic which contains a large amount of allicin . Otherwise, on the whole, white vegetables and fruits are also loaded with potassium which has a primary role in the regulation of blood pressure.

According to various studies, the consumption of white vegetables reduces the risk of stroke. Other epidemiological studies indicate that the risks of cardiovascular disease are reduced, but not only that, these foods are also likely to fight against the development of certain cancers as well as certain so-called chronic diseases. Among the good nutrients contained in white fruits and vegetables we can mention the richness in vitamins C. It is known that vitamin C is essential for the proper functioning of the metabolism and therefore has the ability to reduce the risk of cancer of the skin. ‘stomach. Other substances, such as vitamin E, carotenoids, phenolics are oxidants which provide the same health benefits.


The many nutrients contained in fruits and vegetables are essential for the proper functioning of the entire human organism. Reds, whites, yellow greens or purples, each of them offers good nutrients capable of improving the health of all. Consuming them is therefore highly recommended.

It is when picking that the fruit or vegetable offers its best, we generally advise to prefer seasonal fruits and vegetables, which have not had to undergo treatment intended to keep them fresh during a trip, for example, or even fruits or vegetables which have undergone such or such treatment in order to be preserved to be eaten out of season.

We must therefore turn to seasonal fruits and vegetables and consume them without any moderation, and precisely, it is possible to taste fruits and vegetables in different ways. You are not without knowing, that a little tour on the web and you get thousands of recipes which incorporate vegetables as well as all kinds of fruits. In salads, raw, cooked in different ways accompanied by starchy foods or in fruit juice or vegetable juice, there is something for everyone and for all tastes! To find out which fruits and vegetables are in season , refer to the early-market stall, generally they only sell seasonal fruits.

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