How colourful fruits and vegetables help fight inflammation
The phrase “eat a rainbow” is a popular saying in health campaigns to encourage people to eat a wide range of fruits and vegetables. But what does it really mean? And why is it so important to include a variety of colourful fruits and vegetables in your diet?
The vibrant colours of fruits and vegetables come from naturally occurring compounds known as bioactive pigments. These pigments each belong to different groups of phytonutrients, which emerging research has linked to health benefits. Many of these pigments also have anti-inflammatory effects, which may help improve the body’s response to inflammation caused by arthritis.
“Colourful fruits and vegetables are one of the simplest and most powerful ways to support your joints,” says Cristina Montoya, registered dietitian. “Each colour delivers unique phytonutrients that can help calm inflammation, protect cells, and nourish your body in different ways.”
A research review published in Molecules (2022) found that while high fruit and vegetable intake is beneficial overall, consuming a variety of colours may offer additional benefits.
Now that you know why colours matter, let’s look at how each hue in your produce aisle works its magic on your body.
Red
Red fruits and vegetables are rich in lycopene, a powerful antioxidant that may help protect cells from damage. Lycopene has been linked to a reduced risk of prostate cancer and stroke.
Found in: tomatoes, watermelon, strawberries, cherries, red peppers
Orange and yellow
These foods are high in carotenoids, including alpha-carotene and beta-carotene. Your body converts these into vitamin A, which supports vision, cell growth, and hormonal balance.
Found in: carrots, sweet potatoes, mangoes, peaches, yellow peppers
Green
Green vegetables get their colour from chlorophyll. While chlorophyll itself may not have proven direct health benefits, green vegetables are nutritional powerhouses. They’re packed with key nutrients that support heart health, including vitamin K, folate, magnesium, and potassium.
Found in: spinach, kale, broccoli, Brussels sprouts, asparagus
Blue and purple
These foods are coloured by anthocyanins, a group of antioxidants that may help reduce the risk of cardiovascular disease by protecting cells from damage. Emerging research also suggests potential benefits for brain health and cognitive function in older adults, although more study is needed.
Found in: blueberries, blackberries, purple cabbage, eggplant, plums
White and brown
White and brown fruits and vegetables get their colour from flavones, which include compounds like apigenin, luteolin, and isoetin. These foods may also contain additional health-promoting compounds — for example, garlic contains allicin, known for its anti-inflammatory and antimicrobial properties.
Found in: garlic, onions, cauliflower, potatoes, bananas, mushrooms
What about nightshades?
Some fruits and vegetables mentioned above such as tomatoes, peppers, potatoes, and eggplants, belong to a group of plants known as nightshades. These foods contain naturally occurring compounds called solanine, which some people believe may worsen inflammation or arthritis symptoms. It’s important to note that those compounds are almost entirely found in the leaves and stems of those vegetables, and not the parts we eat. Furthermore, research has not found any evidence that nightshades have a negative effect on joints or can make arthritis worse. In fact, many nightshade vegetables are rich in beneficial nutrients and antioxidants. But you know your body best, so if you suspect a specific food is triggering symptoms, it’s best to speak with a healthcare provider or registered dietitian.
Eating a wide range of colourful fruits and vegetables is vital for your health. According to the World Health Organization, low fruit and vegetable intake was linked to an estimated 3.9 million deaths related to cancer and cardiovascular disease in 2017. For individuals with inflammatory arthritis (IA), the risk of cardiovascular disease is even higher. Research shows that eating enough fruits and vegetables can help reduce the risk of cardiovascular disease in people with IA.
So, next time you prepare a meal, try adding a variety of colours to your plate. Whether it’s a handful of blueberries or a splash of red peppers, these vibrant additions aren’t just tasty, they’re a simple step toward a healthier you. Let’s make ‘eating the rainbow’ a fun, everyday habit. Which colour will you try adding to your meal today?
