A colorful salad, a bowl of fruit, or vegetables in the oven look “healthy” to us even before we taste them — and not by chance. The colors of vegetables and fruits are not decoration; rather, each color represents different active compounds — phytochemicals and antioxidants — that protect the body from oxidative damage, inflammation, and aging.
The meaning of this is essentially: the more colorful the diet, the broader the body’s defense system. There’s no need to know complicated chemical names, but to understand one principle — each color works for us differently.
Red: A color that protects the heart and the cells
The red color comes mainly from lycopene — a powerful antioxidant that has been studied in the context of protecting the heart and eyes and reducing the risk of certain types of cancer.
Tomatoes are the most familiar example, and interestingly, דווקא after cooking — in paste, sauce, or soup — lycopene is more available to the body. Watermelon, red grapefruit, and pink guava also belong to the same protective family. In addition, dark red fruits such as strawberries or pomegranate also contain anthocyanins — compounds that help reduce inflammation and protect blood vessels.
Orange and yellow: Colors that strengthen vision and immunity
The orange and yellow shades indicate carotenoids — a family of antioxidants from which the body produces vitamin A. These are compounds that are important for vision, skin health, and immune system function.
Carrots are the classic example, but sweet potatoes, pumpkin, mango, and apricot also contribute to the same effect.
Here too there is an advantage to cooking: orange soup or baked yellow vegetables do not “destroy” the nutritional value — on the contrary. Citrus fruits, even though they are not truly orange, belong to this group thanks to unique flavonoids that protect the heart and blood vessels.
Green: Far beyond salad
Green vegetables are identified with chlorophyll, but that is only part of the story. Green leaves — such as spinach, lettuce, and broccoli — also contain lutein, a compound that protects the eyes, especially from light damage and as age increases. In addition, greens are rich in folate, vitamin K, potassium, and magnesium — a combination that contributes to bone health, blood vessel function, and cell renewal.
This is one of the reasons green vegetables always receive automatic nutritional approval, regardless of one diet or another.
White: A color that doesn’t get enough credit
Despite the less glamorous reputation, white vegetables are among the most biologically active. Onion and garlic contain sulfur compounds such as allicin — antibacterial and anti-inflammatory substances that have been linked to reduced risk of heart disease and improved blood flow.
Cauliflower and celery root also belong to this group, and on the more carbohydrate side — potatoes and bananas provide potassium, which is important for balancing blood pressure. Not everything that is white is “empty.”
Purple: The brain’s antioxidants
The purple color comes from anthocyanins — among the strongest antioxidants in nature. These compounds protect blood vessels, reduce inflammation, and contribute to maintaining brain function with age. Purple cabbage, beetroot, eggplant, and berries are among the richest sources.
Studies point to a connection between regular consumption of purple foods and the slowing of aging processes, especially of the nervous system.