Is Your Food Brown? A Colorful Plate is a Healthy Plate!

September 17, 2013 Eric Soderlund

Have you noticed that when you’re eating an unhealthy meal, that meal is also an ugly meal? Usually it’s all brown. As it turns out, the color of the foods we eat generally represent certain micro-nutrients. In fact, it’s the chemicals in the fruits and vegetables that make food a certain color.

Here are some examples.

Blue and purple:

Berries, eggplant, grapes, plums, prunes, cabbage, figs and raisins.
The color of these foods come from anthocyanins. These purple delights are packed with vitamin C.

Vitamin C is vital in protecting cells from free radicals by acting as an antioxidant.
It improves iron absorption keeping us from becoming anemic. Aids in producing norepinephrine, a neurotransmitter. Assists in metabolizing cholesterol, converting it to bile acids thus lowering the amount of cholesterol in your system.


Artichoke, asparagus, avocado, broccoli, Brussels sprouts, celery, cucumbers, green apples, honeydew, leeks, lettuce, limes, onions, peas, spinach, sugar snap peas and zucchini.

The green color from these foods is from the natural plant pigment chlorophyll and provides fiber, calcium, vitamin C and beta-carotene. These nutrients lower blood pressure, improve cholesterol, aid in vision and protect against cancer.


Apples, beets, cherries, cranberries, grapes, onions papaya, pears, peppers, pink grapefruit, radishes, raspberries, strawberries, tomatoes and watermelon.

The red comes from antioxidants. lycopene, ellagic acid and quercetin. Antioxidants protect against cancer.


Bananas, cauliflower, corn, garlic, ginger, Jamaica, mushrooms, nectarines, onions, peaches, potatoes and turnips. This white color is from anthoxanthins, which contains   beta-glucans, SDG and lignans that boost immune systems, reduce your risk of cancer and balance your hormones.

Now of course you will remember all of these nutrients and which colors they correspond to. NOT. But what you can do is make sure that all the colors are represented if not daily, at least weekly in your diet.

The point is, if your plate is mostly brown, you’re probably missing out on a lot of necessary nutrients and more specifically, you’re not eating enough fruits and vegetables.

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