Have you ever walked through the dining hall or grocery aisles and noticed the reds, oranges, yellows, greens, blues, and purples filling the fruit and vegetable sections? They do more than brighten your plate! The pigments that give them their vibrant colours can also support your health in different ways.
Why are plant pigments important?
The colours found in plant foods come from natural compounds called plant pigments. Many of these pigments are also phytochemicals, which are substances produced by plants that can offer health benefits. Different colours are often associated with different nutrients, antioxidants, and protective compounds.
This is why people are often encouraged to include a variety of colourful plant foods that help ensure you're getting a wider range of beneficial nutrients. Using colour as a guide is a simple and practical way to add variety and nutritional value.
While colour can provide clues about the nutrients a food contains, there are exceptions. Some foods of the same colour may contain different beneficial compounds, while foods of different colours may share similar properties.
Red
Red fruits and vegetables contain compounds such as lycopene and anthocyanins. These compounds act as antioxidants, reducing inflammation, supporting cardiovascular health and helping protect cells from damage. Research on Lycopene in particular, has shown protective effects on heart, prostate and breast health.
Examples: red lentils, beans, tomatoes, red bell peppers, strawberries, watermelon, cherries.
Orange and Yellow
Orange and yellow are rich in carotenoids, including beta-carotene (which the body converts into vitamin A), vitamin C and other nutrients. Together, they work to support healthy vision, cell growth, skin and immune function.
Examples: chickpeas, carrots, nuts, sweet potatoes, yellow peppers, oranges, mangoes, pineapple, pumpkin, squashes, corn, cantaloupe, banana
Green
Green fruits and vegetables contain chlorophyll, which gives it its colour and is an antioxidant. They are also a good source of vitamins and minerals including folate, vitamin K, magnesium and calcium, as well as sulforaphanes, which have disease-preventing and cytoprotective properties. These nutrients support heart health, digestion, and overall wellbeing.
Examples: edamame, green lentils, broccoli, kale, spinach, brussels sprouts, green beans, avocado, asparagus, zucchini, kiwi
Blue and Purple
Blue and purple are rich in anthocyanins, which are powerful antioxidants that may help reduce the risk of cardiovascular and heart disease, and delay cellular aging.
Examples: beans, chia seeds, blueberries, blackberries, plums, purple grapes, eggplant, purple cabbage.
White and Brown
White and brown plant foods contain beneficial compounds that support immune health, reduce inflammation and are protective against chronic diseases. For example, foods like onions contain allicin, which has shown anticancer effects.
Examples: tofu, oats, seeds, onions, garlic, mushrooms, cauliflower, parsnips.
Tips for Adding More Colour to Your Plate
- Include at least two different colours of fruits and vegetables at each meal.
- Add fruit to breakfast by topping oatmeal, yogurt, or cereal with berries or sliced fruit.
- Try a fruit or vegetable you don’t usually have or try one that you usually have that is cooked differently.
- Switch up your salad ingredient combinations with different colours.
- Canned fruits (packed in water or 100% fruit juice), frozen and canned produce (look for canned veggies with no added salt) are just as nutritious! They are budget friendly, won’t spoil quickly and saves on preparation time during busy days.
- Make it a challenge to make a more colourful meal than the week before!
Quick Rainbow Meal Ideas
- Veggie Wrap: Fill a whole wheat tortilla with a variety of vegetables (e.g., spinach, tomato, carrots, bell peppers, cucumber, etc.). You can spread your favourite dips on it such as hummus or beetroot and yogurt dip!
- Japchae: Stir-fry sweet potato glass noodles with a colourful mix of vegetables such as spinach, carrots, bell peppers, mushrooms, onions, and broccoli and your choice of protein (e.g., tofu, edamame). Toss everything in a simple sauce and garnish!
- Grain Bowl: Combine a bowl of quinoa (or other preferences) with cabbage, spinach, sweet potatoes, chickpeas, tofu and other plant-foods that you enjoy! Try out different combinations and drizzle your favourite dressing.
- Yogurt Bowl/Smoothie Blend: Make a smoothie blend or yogurt bowl with granola and your favorite fruits such as kiwi, apples, oranges, blueberries and watermelon. You can also add toppings that give it an extra crunch including coconut flakes or chia seeds!
Takeaway
Eating the rainbow is about getting a wider variety of nutrients that support your health. The next time you're deciding what to eat, challenge yourself to add a few different colours to your meal.
