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Diet of Colors

by Georgia Ede
Published: Last Updated on

The Diet of Colors is a good option for those who seek to improve their health with a healthy diet through the intake of those foods that do our body good.

This is a simple diet and also very easy to follow since it is practically based on food intake taking into account its color. Food is divided into 5 colors ; red, green, white, yellow-orange and purple .

This diet is based on consuming and incorporating fresh fruits and  vegetables of different colors into our diet every day , thereby providing the body with a reduced amount of calories and in turn many vitamins, fiber, minerals, etc …, which will help us achieve a better state of health and reduce the risk of contracting diseases.


The foods of each group or color contain a combination of nutrients that help us feel better every day. It is not necessary that we combine all the colors on the same plate.

The important thing is that a day or even over several days in our diet we have included and therefore consumed foods of each of the colors.



These foods help us to increase our defenses and improve the immune system against organisms such as viruses or bacteria. They are foods rich in antioxidants and potassium. They help us lower cholesterol levels and lower blood pressure.

  • Fruits : Melon, pear, custard apple.
  • Vegetables : Garlic, onion, mushroom, endive, white asparagus, turnip, leek, cauliflower.


Green pigment fruits and vegetables contain folic acid, lutein and vitamins A, C and K. Due to their high content of folic acid, they are very important during pregnancy, while lutein is a powerful antioxidant that will help us fight cell damage. and other effects of free radicals.

  • Fruits : Kiwi, avocado, apple, grape, fig, lime.
  • Vegetables : Artichoke, chard, spinach, peas, broccoli, asparagus, zucchini, beans, lettuce, arugula, cucumber, parsley.


The orange or yellowish color in the food indicates that they are rich in beta-carotene (provitamin A), vitamin C, potassium and folic acid. They perform an antioxidant function in the body and also help us maintain good vision, healthy skin and nails, as well as strengthen our immune system.

  • Fruits : Orange, tangerine, peach, apricot, medlar, mango, papaya, persimmon, pineapple, lemon.
  • Vegetables : Pumpkin, carrot, sweet potato.


Violet foods are due to the pigment called anthocyanin, this belongs to the group of flavonoids and gives these foods a high antioxidant power. This type of food will help us fight cell aging and fight arterial and heart diseases.

  • Fruits : Blueberries, blackberries, currant, plums, grapes, figs.
  • Vegetables : Eggplant, red cabbage, beet.


The red color indicates that foods are powerful antioxidants rich in lycopene and anthocyanins. These foods will help us maintain good cardiovascular health and stimulate cell renewal in our body, fighting aging.

  • Fruits : Strawberries, strawberries, raspberry, currant, guava, apple, watermelon, grapefruit, pomegranate, cherry.
  • Vegetables : Beet, pepper, tomato, radishes.

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