h3>A color based guide

Because they are not stored in the body its best to consume these foods that are rich in phytochemicals on a regular basis.

Vegetable nutrition facts show us how each individual vegetable contains its own unique set of vitamins, minerals, antioxidants, and other important nutrients.

Vegetables fall into five different color categories: red, purple/blue, orange, green and white/brown.

Each of these colors carries its own set of unique disease fighting compounds called phytochemicals that have a major impact on your health.

These phytochemicals are biologically active compounds that give fruits and vegetables their vibrant bright colors.

In general nutritional terms vegetables are generally more minerals rich with less sugar content than fruits.

The vegetable nutrition rainbow

vegtable nutrition facts for juicing

It is estimated that only 20 % of us get the required level of phytochemicals from our daily diet. Ideally you should get two servings from each color group every day. Easiest way to do this? Explore the benefits of Juicing!

The more naturally colorful your meal or natural juice drink is, the more it will be abundant with disease fighting compounds.

The pigments that give vegetables their various colors represent a variety of life giving and disease fighting nutrients.

To get the maximum benefit from these compounds you should eat these vegetables as raw and unprocessed as possible.

It becomes quite hard to remember all the specific details of every vegetable so one way to simplify and understand the healing properties of these vegetables are by designing your drinks and meals around their colors.

Vegetable nutrition facts indicate that vegetables of similar colors contain similar nutritional benefits.

Below we have categorized vegetables in their main color groups.

So let us get started with ————-

Red and pink vegetables

In vegetable nutrition red is typically a sign of vitamin A in the form of beta carotene and vitamin C content.

You can choose from red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets.

These vegetables are rich in lycopene, a compound that has proven its cancer-fighting properties, lowers your blood pressure and reduces cholesterol levels.

Capsaicin is abundant in hot peppers and helps protect DNA from damage.

Benefits of beet juice

The benefits of beet juice comes from the vibrant red color of beets

The pigment that gives beetroot juice its rich, red and purple color is called betaine.

This antioxidant helps prevent the formation of cancerous tumors and is therefore a powerful cancer-fighting agent.

In addition the nutritional value of beets has been proven through its effectiveness against colon and stomach cancer.

We list the 7 most powerful benefits of beet juice here.

Benefits of cayenne pepper

The health benefits of cayenne covers everything from providing pain relief and reducing blood cholesterol to clearing nasal congestion and much more.

Many of the health benefits of cayene and other hot peppers is attributable to their capsaicin content.

Capsaicin is known to be an effective treatment for muscle and joint pain.

This includes pain associated with arthritis.

We list the 6 most powerful benefits of cayene pepper.

Tomato nutrition

When we look at the health benefits of tomato nutrition the first thing we need to understand is the importance of lycopene in our diet.

The Lycopene in tomatoes has been linked with the prevention of porosate cancer in several studies.

The scientists finds that there is very  strong, epidemiological support for  lower incidence of prostate cancer with an increase in tomato consumption.

More tomato nutrition facts.

Green vegetables

Contains high levels of chlorophyl, fiber, magnesium, calcium, folate, vitamin C and beta carotenes.

There would be no life on earth, as we know it without green leaves.

One of the most important phytochemicals in green vegetables that have many proven health benefits is chlorophyll.

Chlorophyll protects against cancer and certain forms of radiation. It also kills germs and serves as a powerful wound healer.

Leafy greens such as spinach and broccoli are also excellent sources of folate.

Benefits of celery

Chinese medicine practitioners have for

long recognized the health benefits of celery.

This Oriental custom of using celery as a food to lower blood pressure discovered that celery contains a chemical that helps the muscles lining your blood vessels to allow for easier blood flow.

This compound called phthalide is known to help lower LDL cholesterol for improved heart health.

Wan to know more celery benefit facts?

Cucumber nutrition

When you consider that celery is a vegetable that is primarily composed of water it has a pretty impressive nutritional profile.

Probably the most impressive is that cucumbers can play an important role in waste removal from your cells and the dissolution of kidney stones as well as the health of your skin.

Cucumber nutrition plays a vital role in your cell hydration and waste removal processes as well as the dissolution of possible kidney stones.

We list the top three cucumber benefits here.

Some of the other vegetables in this color category are:

  • Avocados
  • Broccoli
  • Brussels Sprouts
  • Green Cabbage
  • Green Onions
  • Green Peppers
  • Leeks

Vegetable nutrition facts indicate that green leafy vegetables have very specific and powerful health benefits.

For example did you know per calorie, kale has more iron than beef and more calcium than milk.

Health benefits of kale

The health benefits of kale is not as well researched as broccoli and spinach but it is a vegetable with some powerful health benefits.

Kale’s cancer preventive benefits have been clearly linked to its unusual concentration of two types of antioxidants – carotenoids and flavanoids.

As a result it protects you against a range of cancers which includes colon cancer, breast cancer, bladder cancer, prostate cancer as well as ovarian cancer.

The top four benefits of kale?

Health benefits of spinach

Dark leafy greens like spinach is important for:

  • skin and hair,
  • bone health and
  • your heart health.

Interestingly spinach contains nearly twice the iron content than most other greens.

Iron rich foods help to strengthen all your cells but especially those of your brain and respiratory system.

More spinach benefits here.

Some other green leafies in this color category include –

  • Collard greens
  • Mustard greens
  • Swiss chard
  • Watercress

Orange / yellow vegetables

Orange and yellow vegetables are especially good sources of antioxidants such as vitamin C.

Vitamin C’s most important benefit is probably its role as a powerful water-soluble antioxidant.

In this role it protects the health and integrity of your cells by preventing oxygen-based damage and by detoxifying pollutants in the blood.

Orange and yellow vegetables are rich in bioflavonoids that act as potent antioxidants that can bind to toxic metals and escort them out of your body.

Carrot juice benefits

Carrot juice benefits are associated with it being famously known for helping your eyes.

Beta-carotene is famous for its ability to fight many cancers, improve your eyesight and your lung health.

When you select yellow vegetables like carrots make sure that they are a healthy dark orange color and not a pale yellow.

The darker the orange color, the more beta-carotene is present.

Need to know more carrot nutrition facts?

Other vegetables in this category are yellow peppers and sweet potatoes.

Purple /blue vegetables

Vegetable nutrition facts of the blue and purple category vegetables indicate that it is a good sources of phytochemicals such as anthocyanins and that they contain some important phenolic compounds.

Health benefits of asparagus

Asparagus have many benefits including:

  • boosting the friendly bacteria in your gut,
  • presenting you with a natural diuretic and
  • serving as a mild laxative.

Asparagus has many more health benefits if you’re interested.

Some of the other vegetables in this color category include:

  • Purple Cabbage
  • Purple Endives
  • Purple Egg plant


Vegetables should be definitely be part of your healthy habits because of the fact that they provide a source of many vital nutrients, including potassium, fiber, folate and vitamins A, E and C.

This ranges from potassium helping to maintain your blood pressure and blood cholesterol to women in the first trimester of pregnancy needing folate to reduce the risk of neural tube defects.

A recent respected study indicated that people who consume seven or more portions of vegetables a day have a 42 percent lower risk of dying from any cause, compared to those who eat less than one portion.

Who needs any more prove than that?

If you know of anybody that can benefit from this color based guide to vegetable nutrition please share this page with your friends.

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