4 Colors of Fruits and Vegetables That Boost Your Immune System
By consuming fruits and vegetables grouped into 4 color categories, you can strengthen your immune system and increase your resilience. So what are these colors?
Experts highlight the importance of a strong immune system for protection against the novel coronavirus (Covid-19), which has affected the entire world as a global pandemic, noting that a balanced and nutrient-rich diet is among the most fundamental factors in strengthening the system. During this period, it is important to consume a balanced variety of fruits and vegetables that our bodies need and that contribute to strengthening our immune system. By consuming fruits and vegetables — which can be simply divided into four groups based on their color — especially during the winter months, you can strengthen your immune system and increase your resilience.
Sema AYKOL FAİKOĞLU, Lecturer at Istanbul Rumeli University Vocational School of Health Services, describes the meaning of each fruit and vegetable color group and their specific benefits as follows:
Orange and yellow ones — such as carrots, sweet potatoes, butternut squash, cantaloupe, apricots, and mango — contain high amounts of beta-carotene, which has been proven to support the immune system. Vitamin C, well known for its benefits to skin, is the most recognized nutrient from this group. Citrus fruits in this family are also recommended for maintaining oral health. You can strengthen your immune system with citrus fruits, which are widely available during the winter months.
Red ones — such as tomatoes, watermelon, pink grapefruit, guava, and red bell peppers — are the primary source of lycopene, the "star antioxidant," and these foods are effective against cancer. They slow down cellular aging. The delicious members of this group also protect the skin against sun damage — so even on the days you skip sunscreen, you'll at least be protecting your skin from within.
Among green foods, broccoli, Brussels sprouts, and kale stand as the leaders of these four groups, as they contain vitamin C, folic acid, and cancer-fighting compounds. These foods, which are particularly rich in lutein, help reduce the risk of cataracts and slow macular degeneration.
Finally, blue and purple ones — such as blackberries, blueberries, red grapes, plums, and purple cabbage — contain antioxidants that have been proven in numerous studies to improve brain health, support circulation, and slow aging. It would not be wrong to call them the fountain of youth. You can even regulate your biological clock by consuming dark blue fruits and vegetables.
