Color Food

What Color of Food Should We Eat Today?

Food colors are not only a visual pleasure but also a fusion of health and science. Let’s unlock the secrets of health through natural colors.

According to data from the Harvard T.H. Chan School of Public Health in 2023, people who follow a rainbow diet (eating colorful foods) have a 31% lower risk of cardiovascular disease and a 26% reduced risk of cognitive impairment.

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Nutritional Information of Colorful Foods

Key nutrients and special components of different colored foods

Red

Representative Ingredients

Tomatoes, strawberries, red peppers

Key Nutrients

Vitamin C, carotenoids, lycopene, iron, amino acids

Special Components

Lycopene, polyphenols

Green

Representative Ingredients

Spinach, broccoli, green peppers

Key Nutrients

Chlorophyll, vitamin K, folic acid, calcium, potassium, magnesium

Special Components

Dietary fiber, vitamin C

Yellow

Representative Ingredients

Banana, lemon, corn

Key Nutrients

Vitamins A & C, beta-carotene

Special Components

Carotenoids, vitamin D

Purple

Representative Ingredients

Blueberries, purple cabbage, black goji berries

Key Nutrients

Anthocyanins, polyphenols

Special Components

Antioxidants

White

Representative Ingredients

Silver ear fungus, lily bulb, yam

Key Nutrients

Protein, calcium, vitamin B

Special Components

Lung-moistening components, dietary fiber

Black

Representative Ingredients

Black beans, black sesame seeds, black fungus

Key Nutrients

Minerals, protein, antioxidants

Special Components

Melanin, anthocyanins

Health Benefits of Colorful Foods

Health effects of each color based on Traditional Chinese Medicine theory

Consume at least 5 different colors daily to ensure balanced nutrition

Red Nourishes the Heart

Suitable for weak individuals

Promotes heart health and blood circulation
Improves anemia
Helps with palpitations

Green Nourishes the Liver

Improves liver function

Detoxifies the liver
Relieves emotional stress
Improves declining liver function

Yellow Nourishes the Spleen

Suitable for those with indigestion or sallow complexion

Strengthens the spleen and boosts energy
Regulates digestion

White Nourishes the Lungs

Moisturizes the lungs and clears heat, relieves dry cough

Moisturizes lungs and clears fire
Relieves dry skin
Boosts physical strength

Black Nourishes the Kidneys

Nourishes kidney essence, delays aging

Nourishes kidney essence
Improves back pain and leg weakness
Helps prevent hair loss
Delays aging

How to Choose Colorful Ingredients

Learn how to identify freshness and quality to ensure healthy eating from the source

Vegetables

Leafy Vegetables (spinach, mustard greens, lettuce)

Fresh green leaves without yellowing or wilting, firm stems.
No insect eggs or spots on the underside of leaves, fresh cut ends.
Avoid overly thick or unnaturally bright-colored leaves (possible pesticide residue).

Root Vegetables (potato, carrot, sweet potato)

Smooth, unwrinkled skin without sprouting (sprouted potatoes may contain toxins).
Firm texture without softness or dark spots.
Choose carrots that are evenly thick with no green tops (overly mature).

Fruiting Vegetables (tomato, cucumber, eggplant)

Tomato: Uniform color, uncracked skin, slightly soft with fragrance.
Cucumber: Small dense spines, bright green color, fresh stem.
Eggplant: Smooth shiny skin, elastic when pressed, white area visible between stem and fruit.

Mushrooms (shiitake, oyster mushroom, enoki)

Cap intact and undamaged, natural color without blackening.
Dry gills without mucus, fragrant smell without odor.
Avoid overly moist or sour-smelling mushrooms (may be spoiled).

Fruits

Apples, Pears

Smooth skin without dents or black spots, green leafy stems indicate freshness.
Elastic when gently pressed; too soft means overripe, too hard means underripe.

Citrus (Oranges, Grapefruit, Mandarins)

Smooth glossy skin, heavy weight indicates juiciness.
Elastic when squeezed, releases citrus aroma.

Watermelon

Curved and dried stem indicates natural ripeness, clear stripes, yellow bottom.
Thud sound when tapped means ripe, hollow sound may mean overripe or hollow center.

Grapes, Strawberries, Berries

Plump and evenly colored fruits, green stems.
No damage or mold, avoid clusters sticking together or leaking juice.

Meats

Pork/Beef

Bright red or dark red color (beef is darker), white fat not yellowed.
Elastic when pressed, does not stick to fingers, no sour or strong bloody smell.
Injected meat: slow recovery after pressing, tissue paper gets wet easily.

Poultry (Chicken, Duck)

Intact skin without damage, light yellow or creamy white, no bruises.
Firm meat, evenly distributed fat, no fishy smell.

Fish

Clear convex eyes, bright red gills.
Shiny scales, transparent mucus, indentation recovers quickly when pressed.
Rigid body (fresh), no bloated belly or broken abdomen.

Shrimp

Live shrimp: active, curved body with elasticity.
Frozen shrimp: head tightly connected to body, shell semi-transparent not red (may be spoiled).

Color Food

What Color of Food Should We Eat Today?

Nutritional Information of Colorful Foods

Representative Ingredients

Key Nutrients

Special Components

Representative Ingredients

Key Nutrients

Special Components

Representative Ingredients

Key Nutrients

Special Components

Representative Ingredients

Key Nutrients

Special Components

Representative Ingredients

Key Nutrients

Special Components

Representative Ingredients

Key Nutrients

Special Components

Health Benefits of Colorful Foods

Red Nourishes the Heart

Green Nourishes the Liver

Yellow Nourishes the Spleen

White Nourishes the Lungs

Black Nourishes the Kidneys

How to Choose Colorful Ingredients

Vegetables

Leafy Vegetables (spinach, mustard greens, lettuce)

Root Vegetables (potato, carrot, sweet potato)

Fruiting Vegetables (tomato, cucumber, eggplant)

Mushrooms (shiitake, oyster mushroom, enoki)

Fruits

Apples, Pears

Citrus (Oranges, Grapefruit, Mandarins)

Watermelon

Grapes, Strawberries, Berries

Meats

Pork/Beef

Poultry (Chicken, Duck)

Fish

Shrimp

Video Guides on Choosing Colorful Ingredients

How to choose tomatoes at the grocery store

How to Pick a Potato Like a Pro!

How to choose broccoli

CABBAGE NUTRITION FACTS

Kale Nutrition Facts &Comparison

How to choose steak

Video Guides on Cooking Colorful Ingredients

Cooking Vegetables

The recipe for beef

How to Make Sauteed Shrimp

The recipe for blueberry sauce

Method of making black fungus

Recipe for zucchini

Liuzhou Luosifen

How To Cook Asparagus Like A Restaurant

Best Lamb Loin Chops in a Skillet