“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.

By Food & Wine
Updated May 24, 2017


White/Green

Foods: Garlic, leeks, onions, scallions.

Benefits: Contain allicin, which helps ward off cancer.

Eat by Color: White Foods


Green

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

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

Eat by Color: Green Foods


Yellow/Green

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

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


Orange/Yellow

Foods: Oranges, papaya, peaches.

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

Eat by Color: Yellow Foods


Orange

Foods: Carrots, mangoes, pumpkin, sweet potatoes.

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

Eat by Color: Orange Foods


Red

Foods: Pink grapefruit, tomatoes, watermelon.

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

Eat by Color: Red Foods


Red/Purple

Foods: Beets, berries, plums, red cabbage.

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

Eat by Color: Purple Foods


Black

Eat by Color: Black Foods

White to Black Dishes

Plus:



20+ Best Healthy Recipes Ever

Most Colorful Dishes

Red Cocktails

Orange-and-Black Halloween Dishes

Red, White and Blue Cocktails

Red, White and Blue Desserts

Red, White and Blue Foods

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