Food Colouring

Brighten Up Your Plate

Remember when your mom nagged you to eat your greens? That serving of broccoli at dinner was your beeline to physical and mental success growing up. Well, now that you have grown physically and matured mentally (curiously even if you refused your nightly greens), eating healthy can be a lot more fun and involve a lot more colour. 

Maintaining a strong body and nimble mind can be as easy as adding a rainbow of fruits and veggies to your plate! Liven up your meals with pops of ruby red, citrus orange and vibrant blue to get your fix of minerals and nutrients. Each colour comes from natural plant pigments that have specific functions to keep you fit and healthy for many years to come.

Here's a list of their functions so next time you take a bite into your red shiny apple you know how hard it's working to keep you healthy.


Red fruits and vegetables get their bold colour by natural plant pigments called lycopene and anthocyanin.
Lycopene (found in tomatoes, watermelon and pink grapefruit):
- Reduces the risk of several cancers, especially prostate cancer
- Boosts memory
- Protects against heart disease
- Helps prevent diabetes
- Prevents the aging of skin and keeps it looking younger
Anthocyanin (found in strawberries, raspberries and red grapes):
- Promotes anti-inflammatory and anti-carcinogenic activity
- Helps prevent cardiovascular disease
- Controls obesity

The effects can be found in:
Red apples, red peppers, beets, pomegranates, red cabbage, red potatoes, cherries, radishes, cranberries, raspberries, pink grapefruit, rhubarb, red grapes, strawberries, tomatoes, watermelon


Orange and yellow fruits and vegetables are coloured by natural plant pigments called cartenoids and bioflavenoids.
Beta-carotene (found in sweet potatoes, pumpkins, and carrots) is converted to Vitamin A which:
- Helps maintain mucous membranes and healthy eyes
- Reduces the risk of cancer
- Reduces the risk of heart disease
- Can improve immune system function

The effects can be found in:
Apples, peaches, apricots, pears, butternut squash, peppers, cantaloupe, persimmons, carrots, pineapple, grapefruit, pumpkin, lemons, mangoes, oranges, sweet potatoes


Green fruits and vegetables get their agrarian hue from the natural plant pigment chlorophyll.
Some members of the green group (such as spinach and other leafy greens, green peppers, cucumber and celery) contain lutein which works with another chemical, zeaxanthin, to:
- Support eye health and function
- Reduce the risk of cataracts
- Reduce the risk of birth defects
Other green legumes contain indoles (found in broccoli, cauliflower and other cruciferous vegetables) which:
- Protect against numerous types of cancer
- Maintain strong bones and teeth

The effects can be found in:
Green apples, honeydew melon, artichokes, kiwi, asparagus, lettuce, avocados, limes, green beans, broccoli, peas, spinach, cucumbers, grapes


Blue and purple fruits and vegetables are coloured by natural plant pigments called anthocyanins.
- Protect cells from damage
- Reduce the risk of cancer, stroke and heart disease
- Improve memory function
- Help fight the effects of aging
- Help maintain urinary tract health

The effects can be found in:
Blackberries, blueberries, raisins, eggplant, figs, plums, prunes


White fruits and vegetables are given their holy hue by pigments called anthoxanthins.
Anthoxanthins contain the health-promoting chemical allicin which:
- Helps lower cholesterol and blood pressure
- Reduces the risk of stomach cancer and heart disease
- Promotes heart health

The effects can be found in:
Bananas, onions, cauliflower, garlic, pears, dates, potatoes, ginger, mushrooms

Getting your daily rainbow can be hard. To keep things simple, keep an easily accessible assortment of fruits and veggies in your fridge ready to eat.
Mix it up and show your true colours!


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