The 5 Colours of Vegetables and Their Health Benefits

Did you know that there are 5 main colours of vegetables?

Those colours are: white, yellow/orange, blue/purple, red and green.

The colours of vegetables are derived from plant pigments.

Those natural pigments or phytochemicals are what give vegetables and fruits their distinctive colour that you can often see in the produce aisle.

But, did you also know that different colours of vegetables have different health benefits?

That’s right!

So, if you incorporate a rainbow array of coloured vegetables and fruits into your diet, you will be well on your way to a well-rounded and nutritious diet.

5 Colours of Vegetables for Well-being

Colourful foods, which are generally vegetables and fruits, contain many of the vitamins and antioxidants we need.

As each colour group of vegetables represents different benefits, consuming a variety of colorful vegetables is important for overall well-being.

In fact, eating one serving daily from each colour group is recommended so that you can get the most benefits out of your vegetables and fruits.

But first, let’s take a look at the different benefits of each colours of vegetable.


colours of vegetables cauliflower

White vegetables and fruits contain nutrients that lower the level of bad cholesterol in your body, which can cause heart disease and lower high blood pressure.

They also have a great immune-boosting effect on your body.

These nutrients also help minimize colon, prostate, and breast cancer risk.

White vegetables: potatoes, onions, mushrooms, cauliflower, turnips.

White Fruits: bananas, white nectarines, white peaches, pears.



Yellow and orange vegetables and fruits are rich in nutrients known to protect your nervous system, promote eye health, prevent heart diseases, and build strong bones.

They also play an important role in maintaining skin health and boosting your immune system.

Yellow/orange vegetables: carrots, pumpkin, sweet corn, sweet potato, yellow pepper, yellow tomatoes.

Yellow/orange fruits: yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, pineapple.



Blue and purple vegetables and fruits are rich in anthocyanin, a phytochemical that helps prevent heart disease, stroke, and cancer.

Anthocyanins also help improve memory and promote healthy aging.

Blue/purple vegetables: eggplant, purple cabbage, purple potatoes.

Blue/purple fruits: blackberries, blueberries, purple grapes, plums, raisins, figs.


colours of vegetables red capsicum

Red vegetables and fruits contain powerful antioxidants that reduce the risk of developing atherosclerosis, hypertension, and high cholesterol.

They also lower the risk of developing different types of cancer, including prostate cancer, protect against heart diseases and improve brain function.

Red vegetables: momotaro tomatoes, cooking tomatoes, cherry tomatoes, radishes, red cabbage, and beets.

Red fruits: red grapes, strawberries, watermelon, cherries, raspberries, pomegranates, cranberries, and red apples.


colours of vegetables cabbages

Green vegetables and fruits protect your eye health, lowering the risk of developing age-related macular degeneration.

Those green leafy vegetables also contain folic acid, an essential nutrient for pregnant women that reduces their baby’s risk of birth defects.

The nutrients in green vegetables and fruits protect you from cancer and high levels of bad cholesterol, regulate digestion, and improve immune system functioning.

Green vegetables: perilla, broccoli, spinach, cabbage, lettuce, Brussels sprouts, green beans, Japanese cucumbers, zucchini, peas, green pepper

Green fruits: green apples, kiwi, green grapes, lime, avocado

Get Your Daily Colours of Vegetables from Grace Cup

In conclusion, eating a rainbow of vegetables is a good way to eat a healthier diet.

This is why Grace Cup vegetables and fruits come in various colours, including the main 5 categories.

These 5 colours of Grace Cup compost grown vegetables are full of goodness, and each is incredibly good for you and your family.

Where can you find Grace Cup's products?

Village Grocer
Cold Storage

So what are you waiting for?

Grab your fresh fruits and vegetables and anyone of the closes mentioned hypermarkets now!

References :

Disclaimer: Information on this page should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

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