Eat the rainbow:
What each color does for your body
red
Key compound: Lycopene
What it does: Supports heart health by helping lower blood pressure and improve markers linked to cardiovascular disease. Lycopene has also been studied for its potential role in reducing the risk of certain cancers.
Where to find it: Tomatoes, watermelon, papaya and pink grapefruit are some of the richest sources. Other red fruits and vegetables also contain beneficial compounds, though not all of them are high in lycopene.
Each color in fruits and vegetables points to a different set of phytochemicals — many of which act as antioxidants in the body. Here’s how those colors translate to real benefits.
Orange and yellow
Key compounds: Beta-carotene, beta-cryptoxanthin
What they do: Support immune function and help maintain healthy vision. Beta-carotene is converted into vitamin A, which plays a key role in eye health and helps the body fight infection.
Where to find them: Carrots, sweet potatoes, pumpkin and winter squash are among the richest sources. Citrus fruits like oranges and tangerines, along with foods like papaya and yellow peppers, also provide these compounds, though in varying amounts.
Green
Key compounds: Sulforaphane, isothiocyanates and indoles
What they do: Support the body’s natural detoxification processes and help regulate normal cell function. Compounds like sulforaphane, isothiocyanates and indoles — found in many cruciferous vegetables — also help the body process and eliminate certain toxins and are linked to a reduced risk of some cancers.
Where to find them: Broccoli, Brussels sprouts, kale, cabbage and other cruciferous vegetables are among the richest sources. Other green vegetables like radish greens (yes, they're edible and delicious), spinach, green beans and avocados also provide a range of beneficial plant compounds, though not all contain these specific compounds.
Blue and purple
Key compounds: Anthocyanins
What they do: Support brain health and promote healthy aging. These compounds are known for their role in reducing inflammation and may also help protect against cognitive decline.
Where to find them: Blueberries, blackberries, grapes, purple sweet potatoes and plums are among the richest sources. Other purple and dark-colored fruits and vegetables also contain anthocyanins, though amounts can vary widely depending on the food.
White and brown
Key compounds: Allicin, flavonoids
What they do: Support immune function and help maintain heart health. Compounds like allicin, found in garlic and onions, have been linked to improved cholesterol levels and may help support the body’s response to infection.
Where to find them: Garlic, onions and leeks are some of the most concentrated sources. Mushrooms, cauliflower and other pale-colored vegetables also contain beneficial compounds, though their profiles vary.
You don’t need to get every color in every meal. But the more variety you include over time, the more of these compounds — and their benefits — start to add up. And in many cases, it’s as simple as looking at what’s on your plate. If it’s colorful, you’re likely on the right track.