A Guide to Eating by Color

Food & Wine: A Guide to Eating by Color
Courtesy of Cushman/Sutcliffe
“The 20+ Best Healthy Recipes Ever” explains how the pigments that give food color also have health benefits. Here, delicious recipes from white to black and every color in between.
Eat by Color: White Foods


Foods: Garlic, leeks, onions, scallions.

Benefits: Contain allicin, which helps ward off cancer.

slideshowEat by Color: White Foods

Eat by Color: Green Foods


Foods: Bok choy, broccoli, brussels sprouts, cabbage, kale.

Benefits: Rich in compounds that help prevent cancer, like sulforaphane, isothiocyanate and indole.

slideshowEat by Color: Green Foods

Eat by Color: Yellow-Green Foods


Foods: Collards, corn, green peas (left), spinach.

Benefits: High in lutein and zeaxanthin, which protect the eyes.

Eat by Color: Yellow Foods


Foods: Oranges, papaya, peaches.

Benefits: Provide beta-cryptoxanthin, which may help prevent heart disease.

slideshowEat by Color: Yellow Foods

Eat by Color: Orange Foods


Foods: Carrots, mangoes, pumpkin, sweet potatoes.

Benefits: Contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A.

slideshowEat by Color: Orange Foods

Eat by Color: Red Foods


Foods: Pink grapefruit, tomatoes, watermelon.

Benefits: High in lycopene, which eliminates free radicals that damage genes.

slideshowEat by Color: Red Foods

Eat by Color: Purple Foods


Foods: Beets, berries, plums, red cabbage.

Benefits: Loaded with flavonoids, which can delay cellular aging.

slideshowEat by Color: Purple Foods

Eat by Color: Black Foods


slideshowEat by Color: Black Foods

slideshowWhite to Black Dishes


20+ Best Healthy Recipes Ever

20+ Best Healthy Recipes Ever

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