Add a rainbow to your plate: Nature’s colour code for better health

In a world where fast-paced lifestyles and convenience-driven choices often shape our eating habits, food is increasingly judged by calories rather than its true nutritional value. Yet, nature offers a far simpler and more effective guide to healthy living. An often-overlooked aspect of healthy eating is the natural colour present in various fruits and vegetables. From the deep red of tomatoes to the vibrant greens of leafy vegetables and the sunny hues of citrus fruits and mangoes, these natural colours are more than just visually appealing. In fact, they are powerful indicators of essential phytonutrients and bioactive compounds that nourish the body, protect against diseases, and promote overall well-being.

Natural colour pigments such as carotenoids, anthocyanins, chlorophyll, and betalains impart distinctive and beautiful colours to various fruits and vegetables. These compounds act as antioxidants, protecting the body’s cells from oxidative stress and damage caused by harmful free radicals, and helping to prevent the growth of cancerous cells. Regular consumption of a variety of colourful fruits and vegetables helps strengthen immunity, improve heart health, protect vision, and may reduce the risk of many chronic diseases such as cancer, diabetes, and cardiovascular disorders.

Red fruits and vegetables such as tomatoes, watermelon, strawberries, and red bell peppers contain a good amount of lycopene. Lycopene is a type of fat-soluble carotenoid pigment known for its potential role in reducing the risk of certain cancers, particularly prostate cancer, and supporting heart health. These foods also contribute to healthy skin and better immunity.

Similarly, orange and yellow horticultural commodities like carrots, ripe pumpkins, sweet potatoes, mangoes, apricots, papaya, and various citrus fruits are rich in different types of carotenoids such as beta-carotene, beta-cryptoxanthin, and lutein. The body converts these pigments, especially beta-carotene, into vitamin A, which is essential for good eyesight, healthy skin, and a strong immune system. These foods also support proper growth and help maintain tissue health.

Red, blue, and purple foods like pomegranates, red apples, black grapes, eggplant, karonda, jamun, blueberries, and blackberries are rich in water-soluble pigments known as anthocyanins. These powerful compounds help reduce inflammation and support brain and cardiovascular health. Research suggests that they may improve memory, promote healthy aging, and protect against heart disease.

Green vegetables such as spinach, broccoli, kale, cabbage, coriander leaves, and peas contain chlorophyll, sulforaphane, and vitamin K. These nutrients support eye health, strengthen bones, and assist the body in detoxification processes. Many green vegetables also contain compounds that may help neutralise carcinogens and support overall cellular health.

Beetroot and red dragon fruit are other important naturally coloured horticultural produce containing betalain pigments, which give a deep red hue to these foods. Betalains are powerful antioxidants with anti-inflammatory properties and may help improve blood circulation, reduce blood pressure, support liver detoxification, and promote heart health.

White and brown foods, including garlic, onions, mushrooms, radish, and cauliflower, contain beneficial compounds such as allicin, glucosinolates, and quercetin. These substances have strong antimicrobial, anti-inflammatory, and immune-boosting properties. They may also help regulate bad cholesterol levels and support cardiovascular health.

Therefore, nutrition experts often recommend the simple guideline to “add a rainbow to your plate,” meaning one should include fruits and vegetables of different colours in daily meals. This ensures that the body receives a broad spectrum of vitamins, minerals, and important bioactive compounds, including natural colour pigments, which are essential for optimal health.

Incorporating different fruits and vegetables into everyday meals does not require drastic changes. Adding fresh fruit juice to breakfast, including a variety of vegetables in lunch and dinner along with colourful salads, having mixed fruit as a snack during the day, and choosing seasonal horticultural produce can significantly improve overall nutritional quality due to the various nutraceutical properties of these colour pigments. Such habits not only enhance the visual appeal of meals but also contribute greatly to long-term health.

Thus, by making a conscious effort to include a variety of colourful fruits and vegetables in our diet, we can take a simple yet powerful step towards a healthier lifestyle.

— Dr Anshu Sharma is Scientist (Food Technology), Dr YS Parmar University of Horticulture and Forestry, Nauni, Himachal Pradesh