A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”

Table 2

Color of fruits and vegetables, select phytochemicals, and physiological effects.

Color	Fruits	Vegetables	Select phytochemicals	Physiological effects
Red	Apples; Blood oranges; Cherries; Cranberries; Lingonberries; Nectarines; Pink grapefruit; Pomegranate; Raspberries; Red currants; Red pears; Red plums; Strawberries; Watermelon	Radicchio; Radishes; Red beets; Red bell peppers; Red cabbage; Red chard; Red jalapeño pepper; Red onion; Red potatoes; Tomatoes	Anthocyanins; Carotenoids; Ellagic acid; Ellagitannins; Fisetin; Flavones; Lycopene; Phloretin; Quercetin	(i) Anti-inflammatory; (ii) General antioxidant activity; (iii) Immune modulation
Orange	Apricots; Blood oranges; Cantaloupe; Kumquat; Mandarins; Mangoes; Nectarines; Oranges; Papaya; Passion fruit; Peaches; Persimmons; Tangerines	Carrots; Orange bell peppers; Pumpkin; Sweet potatoes; Turmeric; Yams	Alpha-carotene; Beta-carotene; Beta-cryptoxanthin; Bioflavonoids; Carotenoids; Curcuminoids	(i) Antioxidant for fat-soluble tissues; (ii) Endocrine modulation; (iii) Role in ovulation and fertility processes
Yellow	Apples (golden delicious); Asian pears; Bananas; Lemons; Pineapple; Star fruit	Corn; Ginger; Potatoes (Yukon); Squash (acorn, buttercup, butternut, summer, winter); Yellow bell peppers; Yellow onions	Bioflavonoids; Bromelain; Gingerol; Lutein; Nobiletin; Prebiotic fibers; Rutin; Zeaxanthin	(i) Antioxidant; (ii) Enzymatic activity; (iii) Gastric motility and regulation; (iv) Reduce glycemic impact; (v) Role in fostering a healthy gut microbiome
Green	Avocado; Brussels sprouts; Green tea; Green apples; Limes; Olives; Pears	Artichokes; Asparagus; Bamboo sprouts; Bean sprouts; Bell peppers; Bitter melon; Bok choy; Broccoli; Broccolini; Cabbage; Celery; Cucumbers; Edamame; Green beans; Green peas; Greens (beet, chard, collards, dandelion, kale, lettuce, mustard, spinach, turnip); Okra; Rosemary and other herbs; Snow peas; Watercress	Catechins; Chlorogenic acid; Chlorophyll; Epigallocatechin gallate; Flavonoids; Folates; Glucosinolates; Isoflavones; Isothiocyanates; L-theanine; Nitrates; Oleocanthal; Oleuropein; Phytosterols; Silymarin; Sulforaphane; Tannins; Theaflavins; Tyrosol; Vitexin	(i) Antioxidant; (ii) Blood vessel support; (iii) Role in healthy circulation and methylation
Blue-purple	Blackberries; Blueberries; Boysenberries; Figs; Huckleberries; Prunes; Purple grapes; Raisins	Eggplant; Plums; Purple bell peppers; Purple cabbage; Purple carrots; Purple cauliflower; Purple kale; Purple potatoes	Anthocyanidins; Flavonoids; Phenolic acids; Proanthocyanidins; Pterostilbene; Resveratrol; Stilbenes	(i) Antioxidant; (ii) Cognitive support; (iii) Healthy mood balance; (iv) Role in neuronal health