Food & Nutrition

The benefits of different coloured fruits and vegetables

Being healthy is something we all connect with by consuming fruits and vegetables on a daily basis. We usually might not put our thoughts on how each has its own quality, nutrients and overall benefits. The way they grow (below the soil, on a tree or a plant or a vine) and the seasons they turn ripe is something that adds to their benefits. Here we have an interesting topic about the different colours of fruits and veggies and their benefits.

How do they get their colour?

Phytonutrients are natural compounds which provide various fruits and vegetables their hue. They are an important ingredient to keep our body up and running and even to help us avoid many diseases. Flavonoid is an antioxidant which is a naturally occurring plant pigment. When consumed, it aids in keeping many virus and infections at bay.

Based on the nutrients each contains, they get their hue. The richer the food, the darker the pigment of the fruit or vegetable and the healthier it is. Let’s discuss how each has their own characteristics and benefits.


Nutrients: These foods contain multiple Vitamins such as Vitamin A, C and K. Also packed with antioxidants, fibre, manganese, folate, lycopene and potassium, they are known to be highly nourishing.

Health benefits: Red veggies and fruits are known to keep your heart healthy. Filled with so many nutrients, they keep many viral and fungal infections at bay and boost immunity. It is also believed that these foods can help prevent cancer and improve joint, skin and eye health.

List of fruits: Pomegranate, plum, fig, strawberry, cherry, watermelon, cranberry, guava, apple, rhubarb and dragon fruit.

List of vegetables: Tomato, red bell pepper, red cabbage, red radish, red onion and amaranths.


Nutrients: These crops are rich in fibre, chlorophyll, magnesium, vitamin C folate, calcium, potassium, antioxidants and iron.

Health benefits: The leafy greens and veggies are highly nutritious. They are suggested to be consumed on a daily basis to keep good health. Apart from fighting harmful free radicals, these greens help in detoxing the body, aid in weight loss and in boosting the immune system.

List of fruits: Kiwi, avocado, soursop, grapes, paneer fruit, green lime, gooseberry, olive and guava.

List of vegetables: Broccoli, capsicum, cucumber, cabbage, peas, beans, ladies finger, asparagus, celery, spring onion, arugula, spinach, bottle gourd and bitter gourd.


Nutrients: These colours are usually found in citrus fruits are rich in vitamin C, calcium, potassium, antioxidants, beta-carotene, lycopene and flavonoids.

Health benefits: The following coloured foods help the body internally and externally. They keep our digestive system healthy and eases muscle cramps. These produce benefit our body by promoting collagen, which rebuilds skin and also aids against cardiovascular diseases.

They are one of the main ingredients for beauty products. Their essentials are extracted and used for skincare and haircare naturally as well as in merchandise. Improving the quality of eyesight is one of the most known benefits of these coloured fruits and vegetables.

List of fruits: Orange, banana, mango, papaya, sweet lime, lemon, jackfruit, start fruit, apricot, musk melon, pineapple and peach.

List of vegetables: Carrot, bell pepper, pumpkin, sweet potato, corn and corn.


Nutrients: These deep shaded veggies and fruits contain ellagic acid, fibre, vitamins, antioxidants, zeaxanthin and resveratrol.

Health benefits: They help in boosting the immunity system, improving digestion and also lowering the cholesterol level. Keeping the heart and liver healthy is one of the strong points of these coloured produces. These foods are believed to battle and reduce cancerous cells and growths. They are also popularly known for fighting inflammation.

List of fruits: Blueberry, grapes, blackberry, jamun, black currant, prune, mulberry and acai berry.

List of vegetables: Beetroot, turnip and eggplant.

White/ Brown

Nutrients:  These foods are loaded with fibre, vitamins, potassium, magnesium and folate.

Health benefits: Apart from building immunity, they are believed to help keep cancer at bay and aid is reducing hormonal imbalances. These harvests aid in bone health, making them good for growing children and aged people who face joint problems. Considered good for heart, liver and kidneys, these fruits and vegetables are suggested to be consumed regularly. Beauty is also one of those categories in which few of them are used for their amazing benefits.

List of white fruits: Custard apple, pear, sugarcane, lychee, chikoo, dates, coconut, tamarind and mangosteen.

List of white vegetables: Radish, parsnip, fennel, lettuce, cauliflower, garlic, potato, ginger, tapioca and white onion.

These foods not just keep our body and skin healthy, but also help keep many deadly infections and diseases at bay. Plan a healthy diet for you and your family to get the best of these fruits and vegetables.

Click here to buy fresh fruits and vegetables.


Click here to know about the benefits of eating organic food.

3 comments on “The benefits of different coloured fruits and vegetables

  1. Thanks BB for this valuable information 👍

  2. Liked this article ..good Info✔️

  3. Debasish Neogi

    good article. Comes handy in choosing food.

Leave a Reply

%d bloggers like this: