Have you ever noticed how the colours of the fruits and vegetables on your plate can make you feel?
Bright yellows, deep greens, fiery reds and calming blues aren't just visually appealing, they’re also nature’s way of telling us what’s good for our health.
Processed food dominates shelves, confusing labels leave us scratching our heads, and the colour of food is like the original barcode. It’s a simple, intuitive way to become your own nutritionist.
Eating by colour is not just a quirky idea; it’s a proven way to enhance your health. In South Africa, where dietary-related illnesses such as diabetes, hypertension and obesity are on the rise, understanding the natural "language" of food could be a game-changer for your well-being.
Let’s decode what food colours mean for your health and how you can create a vibrant, balanced diet without needing a PhD in nutrition.
Red foods are your go-to for energy and vitality. They’re particularly beneficial for your cardiovascular system, helping to lower blood pressure and improve blood flow
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Red foods: Fuel your vitality and energy
Think about the bold, fiery red of tomatoes, strawberries, watermelons or red peppers. These foods are powerhouses of lycopene and anthocyanins, which are known to boost heart health, improve circulation, and reduce inflammation.
Red foods are your go-to for energy and vitality. They’re particularly beneficial for your cardiovascular system, helping to lower blood pressure and improve blood flow.
Orange is the colour of sunshine, and it’s no coincidence that orange foods carrots, sweet potatoes, oranges, butternut squash, and apricots are packed with beta-carotene (a precursor to Vitamin A) and Vitamin C
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Orange foods boost your immunity
Orange is the colour of sunshine, and it’s no coincidence that orange foods such as carrots, sweet potatoes, oranges, butternut squash and apricots are packed with beta-carotene (a precursor to vitamin A) and vitamin C.
These nutrients are critical for a strong immune system and healthy skin.
Balance your plate: When preparing meals, aim for at least three different colours on your plate.
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Green foods, detox and digest
Green foods are the superheroes of the food colour spectrum.
Spinach, kale, broccoli, green beans and avocados are rich in chlorophyll, fibre and essential minerals like magnesium. They are your go-to foods for detoxing your system and keeping your digestive health in check.
In South Africa, where diets often include high-fat and processed meals, green foods can counteract the negative effects of toxins and promote a healthy gut.
Whether you’re enjoying a traditional braai or indulging in a hearty stew, adding a side of leafy greens can make all the difference.
Drink your colours: Blend smoothies using a mix of greens, berries, and citrus for a nutrient-packed drink.
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Purple and blue foods promote relaxation and antioxidants
Purple and blue foods like blueberries, blackberries, purple grapes, eggplants and even South Africa’s indigenous rooibos tea are rich in anthocyanins and antioxidants. These compounds fight free radicals, which are responsible for ageing and chronic diseases like cancer.
These foods also promote relaxation and mental clarity, making them ideal for today’s high-stress lifestyle.
In a country where stress and mental health challenges are on the rise, incorporating more purple and blue foods into your diet can help you unwind while supporting your overall health.
Yellow foods feed your brain and mood
Yellow foods like bananas, pineapples, lemons and yellow peppers are vibrant and full of life. But they’re also rich in nutrients like vitamin C, potassium, and serotonin-boosting compounds.
These foods are particularly good for brain health, improving focus, memory and mood.
Why the colour coding of food matters
Understanding the colour coding of food means you don’t need to decipher the complicated scientific names on food labels.
Many processed ingredients are industrialised materials posing as food, and they’re contributing to the rise of diabetes, hypertension, obesity and even cancer .In South Africa, the call for transparency in food labelling has been growing louder.
Organisations like the HEALA, Heart and Stroke Foundation SA and Diabetes South Africa are advocating for clearer labels to help consumers make healthier choices.
But until that happens, you can rely on the natural simplicity of food colours as your guiding system to well-being.
How to eat a rainbow every day
Here’s how you can incorporate a variety of colours into your diet:
1. Snack smart: Swap chips and sweets for colourful fruits like oranges and apples.
2. Balance your plate: When preparing meals, aim for at least three different colours on your plate.
3. Try local superfoods: South Africa is rich in natural produce. Think of indigenous foods like amadumbe (a root vegetable) or morogo (wild spinach).
4. Drink your colours: Blend smoothies using a mix of greens, berries and citrus for a nutrient-packed drink.
Eating by colour isn’t just about adding visual appeal to your meals; it’s about tuning into what your body needs.
The colours of food are nature’s way of guiding us towards balance, health and vitality. Eating by colour offers a simple, accessible way to improve your diet and reduce the risk of chronic illness.