The colors of fruits and vegetables reflect the antioxidants found in them. When you make your meals vibrant with as many colors as possible — including a a variety of fruits and vegetables — you are assuring protection against numerous diseases and health ailments.

Of course, all veggies and fruits have tons of vitamins and minerals that boost your health. But I’m going to dig a bit deeper by looking at how carotenoids found in different colors of vegetables and fruits further protect your health.

Red veggies and fruits such as red onions, red apples, watermelon, tomatoes, and red peppers contain a number of powerful carotenoids, including lycopene, ellagic acid, and quercetin.

Lycopene is known for helping to keep LDL cholesterol levels low, preventing diabetes, and protecting against several types of cancer. Ellagic acid is purported to have anticancer properties. Quercetin is a very effective anti-inflammatory and has been shown to help fight allergies and help athletes recover from intense exercise.

White veggies such as garlic, ginger, mushrooms, onions, and turnips contain beta-glucanss, EGCG, and lignans. Beta-glucans and EGCG are known for fighting invading pathogens; they help the body conquer infections and there is mounting evidence that they can help fight cancer. Lignans have an anti-estrogenic effect. As a result, they may be able to prevent breast cancer.

Orange and yellow veggies and fruits, like oranges, lemons, sweet potatoes, carrots, and pumpkins, contain lycopene and beta-carotene. Lycopeneis an effective antioxidant that cleans out the free radicals in cells and allows protective nutrients to enter. Beta-carotene, known for helping vision, has also been shown to prevent metabolic syndrome and help keep triglyceride levels at a healthy level.

Purple and blue veggies and fruits, such as eggplants, blueberries, plums, and endive, contain lutein and zeaxanthin. These two carotenoids are super at protecting your vision. They help block harmful light from damaging your eyes.

Green vegetables and fruits like peas, arugula, asparagus, avocado, and honeydew contain the eye-health boosting lutein and the powerful antioxidant beto-carotene.

So next time you plan a meal, aim for a rainbow of colors and know that you are protecting yourself and your plate will look beautiful!

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