Colour Wheel of Fruits and Vegetables

images1222Everyone knows that eating fruits and vegetables is nutritious. But do you know why we have different colours for different fruits and vegetables? Not only because it will look nice that way. It is nature’s way to make sure that we get all the nutrients evenly. If you want a full round of nutrition, pick out a rainbow and eat it too. Fruits and vegetables might have the elixir in them to protect you from heart disease, strokes, blood pressure, cataract and even some kinds of cancer. Here is the colour wheel take on nutritious fruits and veggies.


Red vegetables and fruits contain nutrients like lycopene, ellagic acid, quercetin, hesperidin and much more. These nutrients are integral in reducing the risk of prostrate cancer, lower blood pressure, reduce the growth of different kinds of tumors, balance cholesterol levels and helps fight arthritis.

Major fruits and vegetables: tomatoes, strawberries, papaya, watermelon, apple, oranges, cherries, red capsicum and pomegranates.


Orange or yellow fruits and vegetables are rich in beta carotene, zeaxanthin, flavonoids, lycopene, potassium and vitamin C. These are helpful in fighting ageing, cholesterol and blood pressure. It promotes collagen formation and aids healthy joints.

Major fruits and vegetables: squash, carrots, lemon, mango, orange, pineapple, pumpkin and sweet potatoes.


Green vegetables and fruits contain chlorophyll, fiber, lutein, calcium, folate, vitamin C and beta carotene. These nutrients help reduce the risk of cancer and balance the cholesterol level. It also aids digestion and enhances the immune system.

Major fruits and vegetables: leafy greens, cabbage, cucumber, green apple, bottle gourd, ladies finger, bitter gourd, snake gourd and green capsicum.

Blue and Purple

Blue and purple fruits and vegetables contain lutein, zeaxanthin, vitamin C, fiber, flavanoids, ellagic acid and guercetin. These nutrients, apart from other benefits, act as anti-carcinogens in the digestive tract and limit the activity of cancer cells.

Major fruits and vegetables: plums, eggplant, grapes


Rich in beta glucans, EGCG, SDG and lignans, the white fruits and vegetables boost the immune system. These help reduce the risk of colon, breast and prostrate cancers by balancing the hormone levels.

Major fruits and vegetables: bananas, cauliflower, garlic, ginger, mushrooms, onions, potatoes and turnips.

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