Nutritionists generally ask us to eat a rainbow of fruit and vegetables. No, this isn’t just because of aesthetic purposes. Each pigment signifies a different nutrient that our body needs. According to Deepalakshmi, registered dietitian at Shree Balaji Medical Centre, Chennai, red pigments in foods are very helpful for keeping your gut healthy.
Red fruits and vegetables are coloured by a type of phytonutrient called “carotenoids” which carotenoids are found in tomatoes, apples, cherries, watermelon, red grapes, strawberries and capsicum. “These natural colours, like anthocyanins, lycopene, and betalains, act as strong antioxidants and reduce inflammation in the digestive system,” she explained.
- Anthocyanins, found in red grapes, berries, and red cabbage, help strengthen the lining of the gut and support the growth of good bacteria.
- Lycopene, found in tomatoes and watermelon, protects the cells in the gut and may lower the risk of certain gut-related cancers.
- Beets contain betalains, which help reduce inflammation and support liver health—this also helps with digestion and the removal of toxins from the body.
Free radicals are formed naturally in our body as a byproduct of all our usual bodily processes such as breathing and moving, but they also come from UV light exposure, smoking, air-pollutants and industrial chemicals. These free radicals are unstable molecules that can damage proteins, cell membranes and DNA in our body. This natural but damaging process is known as oxidation or oxidative stress, which contributes to ageing, inflammation and diseases including cancer and heart disease.
According to Deepalakshmi, antioxidants “mop up” the free radicals that form in our body. They stabilise the free radicals so they no longer cause damage. In fact, increasing antioxidants in your diet lowers oxidative stress and reduces the risk of many diseases including arthritis, type 2 diabetes, heart disease, stroke and cancer.
Carrots have orange pigments (Source: Freepik)
Orange fruits and vegetables also contain carotenoids, but they slightly different from the ones present red vegetables and fruits. “Alpha and beta-carotene are converted to vitamin A in our bodies, which is important for healthy eyes and good eyesight. Vitamin A is also an antioxidant that can target the parts of your body made of lipids (or fats) such as cell membranes,” she said, adding that the vitamin A targets the free radicals building up around our cell membranes and other areas made of lipids, reducing the risk of cancers and heart disease.
What about other coloured pigments?
Other coloured pigments in foods also support gut health. Here’s an overview:
Green pigments like chlorophyll and sulforaphane (in spinach, kale, and broccoli) help remove harmful substances from the body and improve the balance of bacteria in the gut.
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Blue and purple pigments, found in blueberries, purple cabbage, and brinjal, also reduce inflammation and improve the connection between the gut and brain.
Even white and brown foods such as garlic, onions, mushrooms, and bananas contain helpful compounds like allicin and inulin that feed good bacteria in the gut.
According to Deepalakshmi, eating a mix of colourful fruits and vegetables every day is one of the simplest ways to keep your gut healthy. “Each colour brings its own benefit, and together they help your digestive system work better, improve your immunity, and keep you feeling well,” she concluded.
