A healthy rule of thumb to follow when choosing fruits and vegetables is to eat every color in the rainbow. Nutritionists understand the connection between natural pigments in fruits and vegetables and good nutrition. According to the World Carrot Museum, in 1831, Heinrich Wilhelm Ferdinand Wackenroder first isolated the orange pigment, now known as carotene, from carrots. In the years that followed, scientists have discovered the many health benefits associated with eating multiple-colored fruits and vegetables.
Red
Lycopene gives red color to fruits and vegetables. Tomatoes and watermelon contain lycopene, which may help prevent some types of cancer. The body cannot produce lycopene -- it is only available through the foods you eat. Tomatoes account for 85 percent of lycopene consumed in North America, according to MedlinePlus. The body absorbs lycopene easier from tomatoes cooked with a little fat, like spaghetti sauce or tomatoes stewed with beef, than from raw tomatoes.
Orange/Yellow
Carotenoids give fruit and vegetables a yellow or orange hue. Carrots, yellow squash and apricots contain beta-carotene. Your body converts the beta-carotene in pumpkins, carrots and sweet potatoes to vitamins important for healthy eyesight and mucous membranes. Eating food that contains carotenoids reduces your risk for developing macular degeneration, a common eye disorder that may lead to blindness. Yellow and orange foods containing carotenoids can help reduce your risk for developing cancer and heart disease.
Green
Chlorophyll adds green color to fruits and vegetables. Some green vegetables such as spinach, peppers and peas contain lutein, which works with other chemicals to keep eyes healthy. Broccoli and cabbage contain indoles that may prevent some types of cancer. Green leafy vegetables are good sources of dietary fiber, necessary for your digestive system. The American Diabetes Association cites a study that concludes that eating 1.5 servings of green leafy vegetables a day may cut your risk for developing type 2 diabetes by 14 percent.
Blue/Purple
Anthocyanins give blueberries their color. Anthocyanins, also found in grapes and raisins, are antioxidants and may prevent strokes, some types of cancers and heart disease. Antioxidants protect your body from unhealthy free radicals that damage cells in a process called oxidation. Antioxidants may also keep your immune system healthy and protect against cancer.
White
Anthoxanthins provide the white pigments found in food such as cauliflower, onions, potatoes and bananas. This chemical may lower blood pressure and cholesterol and reduce your risk for heart disease, stomach cancer and stroke.
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