The Colourful World Of Veggies!


My little family are huge veggie fans!  We love veggies because they are super nutritious, meal fillers and add so much flavour, not to mention colour to our food.

I am often asked which ones are the HEALTHIEST. If I was to be honest with you, that answer is very simple – ALL OF THEM!

But each vegetable carries different health benefits, especially where cancer and heart disease prevention are concerned.  The clue to the nutritional benefits of each veggie is actually found in its colour of skin (interesting fact: this also applied to fruit.. who would’ve known!).

RED: Can help limit tumor growth and reduce the risk of cell damage.


  • Beets
  • Red cabbage
  • Red peppers
  • Radishes
  • Tomatoes
  • Rhubarb
  • Red potatoes

ORANGE/YELLO: Can help your immune system function properly and reduce the risk of vision problems and birth defects, as well as help keep your joints and bones healthy.


  • Butternut, summer, and winter squash
  • Yellow peppers
  • Pumpkin
  • Yellow tomatoes
  • Rutabagas
  • Carrots, corn, sweet potatoes, yams

GREEN: Help keep your eyes healthy and reduce birth defect risks, and also keep your digestive system running smoothly.


  • Artichokes
  • Asparagus
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Green cabbage
  • Cucumbers
  • All varieties of lettuce
  • Peas (Smart Carbs)
  • Snow peas
  • Green onions
  • Celery
  • Okra
  • Green peppers
  • Spinach
  • Zucchini

PURPLE/BLUE: May help reduce the risk of stroke, keep your immune and digestion systems healthy, as well as protect your cells.

Example (there are so many fruits that fall into this category!):

  • Eggplant

WHITE: Help lower your cholesterol and blood pressure, and help keep hormone levels constant. (Love that last one!)


  • Cauliflower
  • Garlic
  • Jicama, potatoes, parsnips (Smart Carbs)
  • Mushrooms
  • Onions
  • Turnips

To get all of the benefits from these nutritional powerhouses, make sure your daily diet is as “colorful” as possible, and the darker the color the better. And since a lot of the nutrients are found in the skin and the layer right beneath it, don’t skip the skin when possible!

Which colorful combination of veggies will you choose today? The possibilities are pretty much endless!

In Health,

Lisa Pineda xox