Learn about how the colors of fruit impact your diet

There are many health benefits to eating fruit. Fruits contain phytochemicals. They work synergistically with vitamins, minerals and fiber from whole, unprocessed foods. Different phytochemicals occur naturally in fruit and vegetables. Varying the colors of fruit in your diet will boost your body. You will feel healthier and more energetic, and you’ll decrease the risk of disease.

The colors of fruit and their related properties

By looking at the colors of fruit we can learn a lot about the health properties within.

Red fruit

Fruits in this color group like tomatoes, especially when they’ve been cooked, contain phytonutrients that support prostate and urinary tract health. They also support DNA health and protect against cancer and heart disease. Other fruits in the red group include berries – raspberries, strawberries, and cranberries –, cherries, watermelons, pink grapefruit, blood oranges, pomegranates, red grapes and red apples.

Green fruit

Green fruits have properties that are beneficial to eye, lung and cell health. They also support healthy liver and arterial function. Fruits in this group include honeydew melon, green grapes, kiwis, cucumber, avocados, limes and green apples.

Orange and yellow fruit

The protective health benefits of orange and yellow fruits include good eyesight, healthy growth and development and healthy immune function. The orange and yellow colors of fruit come from natural plant pigments called carotenoids. Oranges, tangerines, peaches, nectarines, apricots, pears, cantaloupe, persimmons, pineapple, yellow grapefruit, lemons, mangoes, papaya and yellow apples all fall under this category.  

Learn about how the colors of fruit impact your diet
Learn about how the colors of fruit impact your diet

Blue and purple fruit

The blue and purple colors of fruit (See also: Fruit Puree ). are caused by a natural plant pigment called anthocyanin. Anthocyanin is an antioxidant that protects cells from damage and promotes heart health and a healthy blood pressure. Antioxidants also have strong anti-inflammatory properties. The darker the color, the higher the phytochemical concentration.

Blueberries are considered to have the highest antioxidant activity of all fruits. They are also a superfood and make a great recovery snack for athletes because of their anti-inflammatory properties. Some studies show that blueberries are linked to healthy aging and improved memory function. Other fruits in this color category include figs, plums and eggplant.

Colorless phytochemicals in fruit

There are colorless phytochemicals called flavonoids inside the white part of the fruit. These are powerful antioxidants that help the body counteract free-radical formation, helping to fight disease.

How much fruit should you eat every day?

Eating a balanced amount of fruit every day is advisable, as fruit contains a lot of starch and sugar. Buying organic, non-GMO fruit is also best, but is unfortunately often more expensive. If you are not able to buy fresh fruit, fruit puree with natural preservatives is a great option.

An adult is supposed to eat between 4 and 6.5 cups of fruit and vegetable a day, while children and adolescents are supposed to consume between 2 and 6.5 cups a day.

As you can see the various colors of fruit each holds a lot of valuable nutrients. Including different colors in our diet is important for our overall health. By discovering what treasure lies within the fruit rainbow, you will be able to boost your body and give it the nutrients and energy that it needs.