Where rainbow pantip food ends

Plant dyes: eating according to the rainbow principle - AOK Vigozone

Reading time 3:00 min Share per

Do you already know food based on the rainbow principle? The fact that fruit and vegetables are healthy and that we should eat five servings a day is nothing new. However, health experts have found that it is not just the amount, but also the color of the fruit that plays a role. The rule of thumb is very simple: eat a rainbow every week, i.e. different types of fruit and vegetables, and if possible from the entire color spectrum. Because: Each plant pigment has its own special effect.


Make it colorful!

If you snack on an apple every day, you are already well on your way. But how about if you swap the apple for a tomato? The motto is very simple: Make it colorful. In this way you not only do something good for your health, but also provide variety on your plate.

We introduce you to the various vegetable and fruit groups with the respective plant pigments and their effects:


Green fruits and vegetables

The following fruits and vegetables contain the green vegetable pigment Chlorophyll:

Vegetables: all salads, beans, peas, cucumbers, green peppers, avocados, zucchini, kale, spinach, chard

Fruit: green apples and pears, limes, green grapes, kiwis

Herbs: Basil, parsley, dill, tarragon, cress and rosemary.

Effects of green plant dyes:Green foods have a cleansing and detox effect. Many green fruits and vegetables also contain the pigment lutein, which helps build cells and protects the eyes.


Purple / blue fruits and vegetables

These fruits and vegetables contain the purple and blue vegetable dyes Anthocyanins:

Vegetables: Eggplant, beetroot, red cabbage, Lolo Rosso salad, blue beans

Fruit: Blueberries, plums, black currants, blue grapes, elderberries, figs, blackberries

Spices: Sage, thyme, borage and heather

The effect of purple and blue plant dyes: The anthocyanins contained in blue and purple plants protect against skin aging and keep the blood vessels young. They are also said to improve eyesight and memory, and have anti-inflammatory effects. Caution: Blue foods should not be consumed too often with low blood pressure because they have a calming effect.


Orange and yellow vegetables and fruits

Orange and yellow fruits and vegetables contain the plant pigments Carotenoids. These include:

Vegetables: yellow zucchini, yellow and orange peppers, parsnips, pumpkin, carrots

Fruit: Banana, yellow plums, pineapple, lemons, mirabelle plums, sea buckthorn, apricots, oranges, mangoes, tangerines

Spices: turmeric, ginger, saffron and vanilla

The effect of orange or yellow colored plant dyes: The carotenoids are responsible for the orange and yellow coloring of the food. They stimulate the immune system, digestion and metabolism. Mangoes and carrots in particular are also said to have a cancer-preventing effect, especially in the area of ​​the lungs.


Red fruits and vegetables

For the red coloration of fruits and vegetables Lycopene responsible, which also belongs to the group of carotenoids. The red plant pigment is found in the following types of fruit and vegetables:

Vegetables: Tomatoes, chilli, red peppers, radishes

Fruit: Rose hips, pomegranates, raspberries, strawberries, cherries, red currants, cranberries, watermelons

How does the plant pigment lycopene have a positive effect on health? Foods containing lycopene have a stimulating and invigorating effect and get the blood and heart going. Red fruits and vegetables are also said to protect against cancer and to slow down skin and cell aging and blockage of blood vessels. Red berries such as cranberries also protect against inflammation, especially in the bladder and kidney area.


White fruits and vegetables

These white foods should also end up on your plate more often:

Vegetables: Asparagus, celery, onion, garlic, fennel, cauliflower

Fruit: Lychee

Why are the white plants good for health? Okay, these foods do not contain any vegetable dyes, but they are by no means ineffective. White foods are full of vitamins and minerals. Garlic and onions contain allicin. This has an anti-inflammatory, vascular protection, circulation-promoting and antibacterial effect.