University of Iowa Health Science Relations
First Published: 2004
Last Revised: April 2004
Peer Review Status: Internally Peer Reviewed

The more reds, oranges, greens, yellows, and blues you eat, the more health-promoting properties you get from your diet.

Reds
Reds and bright pink foods add lycopene, a powerful antioxidant, to your diet. Lycopene can be found in tomatoes, grapefruits, watermelon, papaya, and guava. Lycopene is being studied for its ability to fight heart disease and some cancers.

Greens
Green foods are rich in phytochemicals that help keep you healthy. Carotenoids lutein and zeaxanthin, found in spinach, kale, and broccoli, are being studied for their ability to keep your retina strong. Vegetables like cabbage, Brussels sprouts, cauliflower, and turnips may reduce the risk of cancerous tumors.

Oranges and yellows
Orange foods like sweet potatoes, mangoes, carrots, and apricots contain beta-carotene, a natural antioxidant being studied for its role in enhancing the immune system. Orange food is also rich in vitamin C and vitamin E. Yellow foods have many of the same benefits as orange foods.

Blues and purples
Anthocyanins, a photochemical responsible for the blue hues in foods like blueberries, is being studied for its role in defending the body against carcinogens.

Whites
White foods like onions, garlic, chives, and leeks contain the photochemical allicin, which is being studied for its ability to lower cholesterol and blood pressure and increase the body's ability to fight infections.