4 Colors to Eat for A Healthier Body

By Gary J. Wilkinson—

When it comes to fruits and vegetables, Americans rarely give more than a passing thought to their daily consumption. According to the Centers for Disease Prevention and Control, that willful ignorance means that only 1 in 10 Americans eat their required fruits and veggies each day. 

Besides the assumption of an improved diet, it’s difficult to explain just how valuable natural antioxidants and complex carbohydrates can be to the body. Such an extensive amount that esteem comes not only from the amount of fruits and vegetables being consumed but the type.

The color of the food you’re eating can inform you of the benefits you can hope to attain and what sorts of nutrients you’ll find inside.

Here are just four of the colors you can eat, and how each helps you gain and maintain a healthy body.

Greens

Green vegetables are spoken of perhaps the most when it comes to the colors of our foods. And for an excellent reason.

The United States Department of Agriculture (USDA) informs us that dark leafy greens like lettuce and spinach, are filled with a host of vitamins. Dependent upon which green you eat, you can reap the benefits of vitamins A, B, C, E, and K—all of which promote heart health, ward off congenital disabilities in expectant mothers, and lowers the risk of several cancers. so don’t forget to eat your kale.

The easiest way to eat more greens is to skip the fattening meals and opt for a lighter salad when it’s time to eat. You can also try substituting kale for lettuce and using cheddar and almonds to make a nutritious kale salad.

Wraps are another good way to implement greens and can help you cut out the carbohydrates typically found in wheat and white bread. Many sub shops will offer substitutions, and you can still eat white and lean meats like chicken or fish in a manner that’s consistent with your long-term health.

 2. Yellows and Oranges

Aside from the apparent fruit, there are many healthy options from the garden section that are yellow or orange that can help with deficiencies, overall heart health, and more.

According to the Department of Health and Human Services (HHS), we know that yellows and oranges like carrots, lemons, cantaloupe, and melons are rich in vitamins C and K. For those particularly worried about vitamin C in particular, just one orange can provide you with well over 100% of your daily need. 

Vitamin K, on the other hand, is well-needed in the body due it’s innate ability to help coagulate and clot blood. Running potassium or a vitamin K deficiency is a dangerous and all-too-common state for many Americans—so be sure to implement oranges and yellows when you can.

Easy ways to introduce yellows and oranges, include snacking on melon or cantaloupe throughout the day, or cooking lots of mixed vegetables to serve alongside evening meals. While not the same as eating the real thing, those with busy schedules or a tight budget may want to consider purchasing orange juice to make up for the deficiency. 

Be sure you’ve purchased juice that’s 100% natural, without artificial sweeteners, and served fresh. Otherwise, consider juicing your fruits to be sure of precisely what’s in your drink. 

3. Blues and Purples

While harder to find and implement into standard meals, the benefits of eating blues and purples are valuable to those suffering from hypertension or diminished senses.

Going back to CDC research, we know that foods like blueberries, blackberries, eggplant, and purple cabbage all gain their deep color from Anthocyanins. This specific “flavonoid” that many neglects to eat contains several health benefits—including diminished blood pressure, improved liver capacity and strength, eyesight improvements, and the prevention of neurological & cardiovascular diseases. 

Those interested in implementing blues and purples to reap the long-term benefits may want to try eating blueberries or blackberries as a mid-day snack. Likewise, cooking with eggplant can be tricky—but try baking into other meals like sandwiches or lasagnas to mask the taste and figure out how to best evoke the flavors. 

With purple cabbage, try incorporating into a red salad for a unique meal that’s sure to raise eyebrows. Out of all of our colors, cooking with blues and purples is the most difficult—but perhaps the most rewarding when done right. 

4. Whites

Finally, white foods like cauliflower, onions, and even garlic have benefits far beyond bad breath and great taste.

Recent nutrition studies have found that eating white vegetables can increase potassium levels, magnesium, and fiber, as well as help improve overall vegetable intake in children and adults alike. 

Unlike most of our other colors, eating whites is rather simple for most. Try making a thick salsa from tomatoes or other foods and topping with chopped onion. Garlic cloves can similarly be added into many meals for added taste, and cauliflower is a great meal either on its own or paired with cheese and seasonings. 

Be sure to brush your teeth thoroughly after consumption and consider going for mouthwash afterward!

Final Thoughts

While we all know fruits and vegetables are a great way to eat right while still enjoying the natural sugars of some of the sweeter options. We also know that we can target our body’s needs specifically with the colors of the foods we eat.

Eating fruits and vegetables is also a great way to satisfy a sweet tooth without unnecessarily spiking blood pressure—so for those who suffer from diabetes, be sure to try out yellows, oranges, blues, and purples. 

Talk to your doctor about which vitamins and minerals are right for you, and consider utilizing a prescription delivery service like Medly to save time and money on prescriptions and focus on your nutritional needs in the kitchen. 

Next time you head to the produce aisle, think about the colors that will taste best, improve your health, and provide the nutrients you need. 

Have you eaten a rainbows of colors today? And what is your most favorite colors to eat for a healthier body? Share your thoughts with us in the comment section below.