For a fully balanced diet and healthy life it is not a new idea to eat in color, as, according to nutrition experts, it is a positive way to provide the body with the necessary nutrients. How is it done? Foods, fruits and vegetables, are divided into categories according to their pigments. Each color has properties that introduce elements of well-being and protection to the body systems and also help to control weight. The following are excellent foods by color to include in your diets:

Blue or purple

In the blue color are grouped all those foods and beverages such as condiments, spices, aromatic herbs, beverages.

Several studies have shown that adding certain spices to dishes in moderation, such as pepper or cumin, promotes digestion and stimulates the production of gastric juices. In addition, they create a thermogenic effect that stimulates metabolism, thus helping to burn calories.

Generally speaking, anyone can consume a wide diversity of foods. However, if the least of our goals in a balanced diet is to reduce body weight, it is advisable to reduce as much as possible the consumption of foods that provide a large amount of empty calories and no nutrients to the body.

Thus, certain foods and beverages should be consumed occasionally: industrial pastries, sugary drinks, whole dairy products, pre-cooked foods, alcohol … They are high in fat, sugars and salt, thus damaging the general health of the body.

Examples of blue or purple foods include blackberries, plums, blueberries, figs, beetroot, eggplant, red cabbage. Among other benefits, they have anti-aging properties because they are rich in antioxidants. They also help prevent cancer and heart disease and promote memory.

Red foods

Red fruits and vegetables are powerful anticarcinogen because they contain a substance called lycopene. They also lower cholesterol and are beneficial to cardiovascular health. Examples include tomatoes, red peppers, cherries, watermelons, pomegranates, strawberries, radishes…

Green food

In the green color, all the vegetables are grouped; foods that can be eaten freely since they are proactively beneficial for the general health of the body.

This type of food has a high content of vitamins and minerals, as well as fiber which promote the health of the digestive system. In addition, vegetables provide a large amount of water. Incidentally we have not forgotten that they are foods with very low fat content, so they help to reduce blood cholesterol levels and therefore of notable benefit for cardiovascular health.

Green foods also indicate the presence of magnesium, folic acid, vitamins C and K, reduce the risk of cardiovascular disease and prevent constipation. Green foods include some fruits such as kiwi or grapes and vegetables such as lettuce, green beans, spinach, peas, green asparagus, and broccoli.

White food

They are foods rich in phytochemicals and potassium. They help lower blood pressure, lower cholesterol levels, prevent diabetes, and strengthen the immune system. Fruits and vegetables included in this group include: cabbage, onions, leeks, turnips, garlic, asparagus, mushrooms, pears, bananas, apples, melons.

Orange or yellow food

They help keep teeth, skin and bones strong, as well as being very beneficial to eyesight, thanks to their high content of beta-carotene, vitamin C and potassium. Among the fruits of this color are: carrots, pumpkins, oranges, peaches, mandarin, mango, pineapple, yellow peppers, and lemons.


The brown color includes all oilseeds, such as nuts, oil or seeds, among many others.

When we talk about fats, there is a general conception to reject them as they have been included in the topic of promoting obesity. However, the trick is to choose unsaturated fats, which have a wide range of benefits for the body, and can even promote weight loss. For example, Omega 3 fatty acids have anti-inflammatory properties, so they promote brain function and help to protect the cardiovascular system.

Benefits of the colored diet

This diet has a wide range of benefits that ensure the proper functioning of the body. The following benefits of color foods:

Antioxidant: color diet has a positive effect on cells and skin, preventing premature aging.

Cardiovascular health: a healthy and balanced diet lowers blood pressure and cholesterol, thus helping to care for cardiovascular health.

Tissue and bone health: the colorful diet is also beneficial for tissue formation. It also helps maintain healthy bone structure.

Properties of each food group

The blue or purple food group contains large doses of antioxidants, which are responsible for protecting cells against free radicals. In addition, they help to improve the circulatory system and prevent some types of cancer.

In the red food group, those containing beta-carotene stands out, which are very beneficial for skin health and for purifying the body of toxins and waste elements.

The group of greens is ideal for preventing cholesterol, improving intestinal transits and helping to prevent circulatory and cardiovascular diseases.

The white food group engages the improvement of immune system, as it helps to increase defenses to fight against pathogens.

The yellow colors are inspiring and oriented for the well-being of teeth and bones, as well as for healthy skin and good vision.


Eating habits have changed radically in recent years. More and more people, both adults and children, opt for the consumption of precooked foods, which are high in fat and other substances that are not favorable for the health of the body. Thus, obesity is one of the major diseases of the twenty-first century.

This is where eating foods by color is a creative approach to general health and well being. Its main objective is none other than to make food a pleasant act, which is a great advantage and also differentiates it from other diets. A nutritional proposal that has a growing number of followers worldwide.

How to Eat Healthy

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