This article was written by Colin Rose, a Senior Associate Member of the Royal Society of Medicine, who has been writing on health science for over 30 years.
Plant foods do not just give us vitamins and minerals – they provide us with highly valuable ‘phyto-chemicals’. These are natural compounds that plants create as they grow – partly to create energy from the sun, but also to protect themselves from damage caused by excessive solar exposure or from insects.
Many of these phyto-chemicals are called polyphenols. We are discovering that these provide us with a range of important health benefits – from a reduction in the risk of certain cancers, to stronger hearts, improved immunity and as a result healthier aging.
Many of the most powerful of these phyto-chemicals and ones that create the colors in plants. Here is a summary of these color micro-nutrients and what the latest science shows:
| Plant Color |
Foods Where You Find Them |
Researched Health Benefits |
|
Blue and Purple
|
Blueberries, eggplants/aubergines, beetroot, purple grapes, currants, and plums |
Anti-inflammatory and anti-oxidant - reduced risk of some cancers; improved heart, gut and cognitive health/ healthy aging |
|
Red
|
Red apples, tomatoes, red bell peppers, raspberries, cherries and strawberries |
Anti-inflammatory: A lower risk of heart disease and of some cancers (may reduce breast and prostate cancer risk) and improved cognitive function |
|
Yellow/Orange 
|
Carrots, oranges, onions, ginger yellow and orange bell peppers, garlic, corn grapefruit and yellow watermelon
|
Anti-oxidant: A lower risk of heart disease and of some cancers; maintained healthy vision; and a stronger immune system
|
|
Green
|
Broccoli, kale, green peppers, kiwi, salad greens, beans, cabbage, asparagus and spinach
|
Anti-inflammatory: A lower risk of some cancers; healthy vision; and strong bones and teeth
|
The Power Of Synergy
Every one of the colorful plants we have listed has its own health benefits, but when they are combined, the effect is often multiplied – 2+2= 5, 6 or even 7.
That’s why health experts constantly advise us to eat a rainbow. And at least 5 portions of fruits and vegetables a day.
To help I have provided a link to a food plan that is based on extensive research from top universities over many years.
See: The Delay Ageing Food Plan – Delay Ageing (acceleratedlearning.com)
There is no doubt that a mainly plant based diet strongly supports your health – but as you will see from the food plan, you certainly don’t have to go vegan or even vegetarian – unless for ethical reasons.
Mainly plant based is the phrase to remember!