Did you know the bright colours in your food often reveal the nutrients inside them? Nature uses colour as a kind of code to show which vitamins and antioxidants a food contains.
Red foods like tomatoes, strawberries, and watermelons are rich in lycopene and vitamin C. These help protect your cells and keep your immune system strong. Orange and yellow foods such as carrots, pumpkins, and mangoes contain beta-carotene, which your body turns into vitamin A — essential for good eyesight and healthy skin.
Purple potatoes were once food for royalty .In ancient Peru, purple potatoes were prized by nobles for their colour and nutrition.
Green vegetables, from spinach to broccoli, are full of folate, vitamin K, and iron. These support blood health and strong bones. Blue and purple foods like blueberries and brinjals carry anthocyanins, powerful antioxidants linked to brain health. Even white foods, such as garlic and onions, have compounds that help fight infections.
Eating a rainbow of foods ensures your body gets a balance of vitamins and minerals. No single colour can do it all, but together, they create a powerful shield for your health. So the next time you fill your plate, check the colours — they’re more than just decoration; they’re clues to what’s good for you.
Yellow capsicum has more vitamin C than green. Among bell peppers, the yellow ones carry the highest vitamin C content.
Tomatoes were once thought poisonous
Europeans avoided eating them for centuries, calling them “poison apples,” until their vitamin-rich benefits were discovered.
Black rice was called ‘forbidden rice’ in China
It was reserved only for emperors because of its high nutrient value.
White mushrooms are the only non-animal source of vitamin D
When exposed to sunlight, they naturally produce this vitamin, just like human skin does.
Blueberries are nicknamed ‘brain berries’
Their anthocyanins are linked to sharper memory and better brain health.