The Full Spectrum

When shopping for vegetables and fruit, it might be helpful to consider what each color provides in terms of vitamins and nutrients. Here is a color map to guide health enthusiasts choose which fruit or vegetable will bring the beneficial nutrients they need. Remember, the darker it is, the more antioxidants it contains.



– White vegetables, like onions and garlic are said to be rich in alicin which is an anti-bacterial and anti-fungal compound.
– White, tan, or brown starches are rich in potassium and dietary fiber. These include (unpeeled) potatoes,  bananas, and radish.
– Cauliflower is said to be high in fiber, folate and vitamin C.



– Beta-carotene is found in many orange and yellow fruits and vegetables. The body converts beta-carotene to Vitamin A, which is good for eyesight and helps boost immunity.
– They are also rich in lutein which protects against eye disorders associated with aging.

Best-foods-veggies -


– Red vegetables are known to be rich in lycopene and anthocyanin which gives them their color. These nutrients help maintain memory function and fight against infections.
– It is good to double up on red fruits and vegetables if you suffer from heart conditions.
– Those who suffer from high blood pressure should also eat more red fruits and vegetables, as the phytochemicals found in them help regulate blood pressure levels.



– Blue and purple fruits and vegetables are said to be rich in anthocyanins which give protection against diabetes, bacterial infections, and neurological diseases that are associated with aging.
– Being rich in phytochemicals, purple and blue vegetables are believed to help lower the rick of certain cancers as well as contribute to better urinary tract health.



– Green and leafy vegetables are ideal for cleansing and detoxifying the body. They can remove cancer-causing carcinogens in the body and are an excellent source of fiber.
– Eat more green leafy vegetables  for better metabolism.
– Eating them regularly helps prevent cancer.
– Vitamin K is found mostly in green leafy vegetables. They help in blood coagulation, and they are ideal for those who are suffering from early signs of osteoporosis.

Words by Mayte Uyenco