The colors of well-being - Markas - fruits and vegetables

The 5 colors of well-being

17.03.2022 - Italy

Besides being delicious, fruits and vegetables are a very important part of our daily diet. They are not only rich in essential vitamins and minerals that help maintain a healthy and balanced lifestyle, but they also have a very low calorie intake. Thanks to the fibre they contain, fruits and vegetables have the advantage to make us feel fuller for longer and their high content of water helps us to stay hydrated throughout the day.

The most important issue for us is to spread a culture of conscious eating so that consumers will each day rediscover the value of healthy, correct nutrition. Therefore through our catering service we decided to promote the 5 colors of well-being, aiming to educate both kids and adults on the important of fruits and vegetables.

Why the colors?

Every category of fruits and vegetable presents different characteristics. In order to take advantage from each one of them, it is recommended to eat some of every color.

Red, yellow-orange, green, blue-purple and white are the 5 identifying colors, determined by a variety of different natural pigments. Let’s find out together how to classify the colors and their characteristics.
red fruits and vegetables - 5 colours of well-being


Red fruits have several features: cherries are depurative and detoxifying, while the vitamin C contained in strawberries contributes to the normal function of the immune system. Red oranges are also part of this group. They help our body absorb the iron contained in the food we eat thanks to the ascorbic acid. Pomegranates, on the other hand, have strong natural antibacterial power. Last but not least, the watermelon: not only a fresh summer fruit, but also a powerful ally against tiredness thanks to its mineral salts. 

Among red vegetables we find tomatoes, helpful to keep the cholesterol on a low level, radishes that depurate and calm us, and red onions with antioxidant and diuretic functions. Red beet and chili pepper are respectively antioxidant and stimulate our metabolism. When eaten raw, tomatoes and peppers also contain vitamin C that contributes to the normal function of bones, cartilage, gums, skin, teeth and immune system.
yellow fruits and vegetables - 5 colours of well-being


Within this group we have apricots, whose vitamin A takes care of the growth of our bones, tangerines, rich in fibre and particularly helpful for the wellbeing of the bowel, and melons, full of beta-carotene and able to fight free radicals. Lastly we find peaches and bananas, both sources of potassium, regulators of the arterial pressure and high in energy.

The yellow-orange vegetables are all rich in vitamin A. Carrots are the one responsible for our eyes' health while pumpkins preserve the integrity of skin and mucous membranes. Finally, thanks to both vitamin A and C peppers are a powerful antioxidant.
green fruits and vegetables - 5 colours of well-being


Colored in green, kiwis, full of vitamin C, are important for the correct function of the immune system, while grapes have an energetic effect due to the fructose and the glucose they contain. Green apple is a friend of our digestion process and thanks to its low calorie count it is a healthy snack.
There are many more vegetables belonging to this group, such as broccoli and green salad, filled with antioxidants that help the circulatory system, as well as asparagus and zucchini. The first one contains potassium and the second one is filled with water but they both work together in order to promote diuresis. Equally important, green beans are rich in fibre and fight constipation, while spinach thanks to its folic acid helps us recharge our body. Last but not least, artichokes: the inuline in this vegetable helps lower cholesterol levels.
blue violet fruit and vegetables - 5 colours of well-being


Among the fruits of this color we find plums, well known for their laxative effect due to their fibres, while black grape and raspberries are powerful antioxidants. Figs are highly recommended for people who are looking for an energy boost before their training because they contain high levels of sugar. Finally, we have currant and blueberry: the first one prevents capillary fragility while the second one takes care of both our circulatory system and eyes.

Part of this vegetables group is the eggplant, full of water that helps cleanse our body, and the radicchio, rich in potassium and an 'ally' of both the nervous and muscular system. Last but not least, the purple carrot is a low-calorie food and is an ideal mid-day snack.
white fruits and vegetables - 5 colours of well-being


The white group includes 3 different fruits. Firstly, there are pears and coconuts: both rich in potassium but with two different effects. Pears stimulate calcium absorption from the food we eat, while coconuts have a diuretic effect. Then, we have apples that contain pectin, a substance that keeps cholesterol and blood glucose on normal levels.

Among the vegetables of this color we find cauliflowers, rich in fibers and 'friends' of our gastrointestinal system, fennels, extremely important because of their digestive and anti-inflammatory power, and white onions that are diuretic. In this group there are also: cabbage, helpful to cleanse our body, celery that is helps our liver, kidneys and airways, garlic, that prevents coronary diseases, and leek, known for its diuretic and purifying action.

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