Saturday, 22 June 2024

Need a Health Boost? Color Wheel Of Foods To Add To Your Diet

Need a Health Boost

Have you ever looked at a plate of chips, onion rings, and other beige food and felt a bit, well, bored? Tasty as chips can be, visually, they aren’t very exciting!

Many people prefer to look at foods that are brightly colored, like green apples, red tomatoes, and oranges, and there is a reason why. In the evolutionary history of man, brightly colored fruits and vegetables were linked to being ripe, which meant that if you ate them, they were more likely to have higher levels of vitamins C, A, and D, which would contribute to better health. 

So, it should come as no surprise that if you are lacking some vitamins and minerals in your diet, you might need to give yourself a bit of a health boost with some brightly colored, fresh fruit and vegetables. In this article, the color wheel of foods will be explored, and in order to get the most benefits from these foods, choose one from each color. 

Purple/Blue Foods

So, what foods are blue or purple? Not many!


Kale is a popular food that has deep green leaves, with some types having purple ribs and some of the other leaves being totally purple. Therefore, kale can look visually appealing, as well as taste great in salads. In many cases, you may find that there is some kale that has leaves that look purple and green at the same time. 

One cup of kale per day will load you up with your daily dose of vitamins A, C, and K, as well as be a great source of calcium, as well as potassium.

Other Foods That Are Purple/Blue

Many people are aware of other fruits and vegetables that fall into this group, such as eggplant, carrots (yes, you can get purple carrots!), turnip, cauliflower, and red/purple onion. In fact, getting purple onion wholesale is a tasty and affordable way to consume this color of the nutrition color wheel.

Dark/Deep Green Foods

Loads of fruit and vegetables are green, but which ones can give you a health boost?


Swiss chard is one of the most popular green vegetables, and aside from being tasty, it is also loaded with indoles and antioxidants. However, this vegetable has another trick up its sleeve! Many of the ribs in chard are often another bright color, such as yellow, meaning that you will get all of the benefits of the nutrients that are linked to these parts of the plant, too, such as the phytonutrients that come along with red coloring.

Swiss chard will instantly provide you with all of your daily dosages of vitamins A, K, and, of course, C, as well as being a great source of magnesium, potassium, fiber, and, interestingly, iron.

Other Foods That Are Dark Green

There are lots of other vegetables that fall into the deep green variety on the color wheel, which includes Brussels sprouts, broccoli, cabbage, bok choy, and collard greens. Of course, there are also many fruits that fall into this group, such as apples, grapes, and limes.

Orange/Yellow Foods

Obviously, oranges are orange, but what other food can you consume in this group that will give you a vitamin and nutrient boost?

Sweet Potatoes

When you peel a sweet potato, you will note that under the flesh, the vegetable is also orange. Why? It’s beta-carotene as well as antioxidants!

Eating a single baked sweet potato each day will ensure that you get all of the vitamin A that you need, which is essential for heart health. Sweet potatoes also provide a high level of vitamins C and B, as well as potassium, iron, and calcium. While many people presume that another yellow food (banana) is high in potassium, it is actually sweet potatoes that have the highest level, which can help you to keep your blood pressure under control if you suffer from hypertension or arrhythmias. So, adding some mashed sweet potato to your evening meal is a great way to boost your health!

Other Foods That Are Orange and Yellow

Of course, the key two that everyone thinks have been covered are oranges and bananas! However, also try to eat carrots, sweetcorn, bell peppers, squash, and pumpkins if you want to get the most nutrition from this color group.

Red Foods

Associated with the red apple from Snow White, there are many health benefits to eating red foods, but what other fruits and veg have this striking coloring?


Most people love tomatoes in a salad or as a side dish, but the pigment that makes tomatoes red, which is known as lycopene, is crucial for all of the health benefits that come with this fruit, to a lesser extent. Lycopene is also found in many orange and yellow fruits and is associated with high levels of vitamins C and D.

If you eat a single cup of cooked tomatoes every day, you will get all of your vitamin C and 25% of your vitamin A

Other Red Foods

Of course, there are other fruits and veg that come in red that go far beyond the red apples. Many people love red bell peppers, radishes, red onions, red lettuce, and, of course, beetroot. However, beetroot, to many, looks more purple!

Light Green Foods

Here, the fruits and veg mentioned will definitely look a bit whiter, but it seems wise to put them in the light green category!


A sweet and often overlooked root vegetable, parsnips are a widely available and tasty entrée to most meals and are also loaded with nutrients and minerals. 

The health benefits of parsnips are in their paleness. White fruits and vegetables contain flavonoids, and these have a wide range of health benefits. A cup of parsnips per day will also provide a quarter of a person’s needed fiber intake, vitamin C, and vitamin K. Again, this vegetable is also high in potassium.

Other Light Green Foods

So, what other veg are light green? Well, you have your choice of garlic, onions, leek, celery, fennel and the humble turnip.


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