9 Orange Colored Foods To Boost Overall Health – Nutrition Guide

Natural fruits and veggies are available in a rainbow of colors. Not only these look pretty but each color signifies the vital nutrients they contain. Eating the rainbow foods help to maintain a well-balanced and healthy diet. Out of all these healthy colorful foods, orange colored foods stand out in their nutritive value.

Do you eat enough orange colored foods? Are you aware which micronutrients in these orange fruits and vegetables keep you healthy? What is the recommended quantity of orange foods you should include in your meals?

Our post will answer all your questions. We have rounded up different orange colored fruits and vegetables, their benefits and how to easily include them in your diet below. Let’s ponder upon them quickly.

Quick Bites

  • Orange color foods are delicious and nutritionally rich
  • Naturally orange foods get their color from beta-carotene
  • Don’t overindulge in these foods

Also Read: Oil Pulling: How To Do It, Benefits, Side Effects And More

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Health Benefits Of Orange Colored Foods

Orange foods get their vibrant color from beta-carotene (a type of vitamin A). They also contain fiber, vitamin C, vitamin B6, potassium, lycopene, flavonoids, and zeaxanthin. These nutrients promote overall health, from eyes to bones.

  • Improves eye health and reduces the risk of macular degeneration of the eye
  • Boosts immune system
  • Prevents free radical damage
  • Reduces blood pressure
  • Reduces bad cholesterol
  • Improves bone and joint health
  • Promotes collagen formation
  • Encourages the pH balance of the body
  • Reduces the risk of prostate cancer

Orange Colored Foods And Simple Ways To Enjoy Them

1. Carrots

Carrots are a superfood for eyes. They are the richest source of beta-carotene. They also contain vitamin C, vitamin E, vitamin K, iron, calcium, potassium, and other minerals.

Carrots improve your vision, prevent macular degeneration, help control insulin levels, and reduce cholesterol levels.

How to use:

  • Carrot halwa
  • Carrot and tomato soup
  • Carrot juice (you may combine with other veggies and fruits)
  • Add them to salads

2. Oranges

Orange is an excellent source of vitamin C and fiber. It also contains cryptoxanthins, antioxidants that prevent free radical cell damage. They contain a host of other vitamins, minerals, and phytonutrients that boost your immune system. Oranges are excellent for your skin and heart health.

How to use:

  • Make orange mocktail or lemonade
  • Adds to soups
  • Toss them with veggie or fruit salads
  • Make orange-y desserts
  • Peel it! Eat it!
  • Make orange popsicles

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3. Papaya

Papayas are a great source of Vitamin C, vitamin A, folate, alpha and beta-carotene, fiber, potassium, and lycopene. They help prevent various diseases including age-related muscular degeneration, skin problems, bone disorders, diabetes, and cancer.

How to use:

  • Peel and eat raw
  • Prepare a papaya smoothie
  • Top up a fruit salad with ripe papaya
  • Papaya and Black Bean Salsa dip

4. Pumpkin

We often neglect adding pumpkin to our diets. Just like other orange colored foods, pumpkins contain a host of nutrients which make you healthy. They are rich in vitamin A, vitamin C, Vitamin B6, copper, magnesium, potassium, folate, etc. They improve eyesight, fertility and prevent cancer.

How to use:

  • Added to soup
  • Include pumpkin puree to a bowl of oatmeal
  • Pumpkin pudding or cookies
  • Stir it into yogurt or make a smoothie
  • Include in hummus recipe, curries, or Mac & cheese


5. Sweet Potatoes

Sweet potatoes are better than white varieties. Their anti-inflammatory properties help heal stomach ulcers and colitis. It contains high levels of vitamin A and C, thus prevents free radical cell damage. It’s a great food for diabetics as it helps stabilize blood glucose levels.

How to use:

  • Sweet potato porridge
  • Add to vegetable stew or soup
  • Sweet potato crisps
  • Sweet Potato Pancakes
  • Add to your sandwiches
  • Top your salads

6. Mangoes

There are certain varieties of mango that are yellowish-orange. Mangoes are rich sources of vitamin A, vitamin K, vitamin C, folate, potassium, and iron. They help fight against anemia, respiratory problems, boost the immune system and reduce kidney problems. It offers great skin health, bone health and improves digestion.

How to use:

  • Eat ripe mangoes
  • Add them to salads and desserts
  • Make mango smoothies and ice-creams
  • Pickle them
  • Make mango pancakes for breakfast

7. Butternut Squash

It is one of the most ignored orange colored foods that can transform your health positively. Rich in antioxidants and vitamin A, butternut squash should be your best winter veggie. It prevents macular degeneration of the eye, promotes bone health, regulates cholesterol and blood sugar levels, fights cancer, and relieves constipation.

How to use:

  • Mashed with yams, seasoned with spices
  • Cubed and roasted in sugar, pepper, and salt
  • Added to pasta, rice, risotto, stew, soup, or quinoa salad
  • Ravioli filling

orange colored foods

8. Red Lentils

Lentils are high in proteins, fiber, polyphenols, iron, calcium, folate, and magnesium. The boost your health as they improve bone conditions, anemia, insomnia, digestion, heart diseases, and diabetes.

How to use:

  • Make delicious lentil soups
  • Prepare stews and pasta sauces
  • Add a twist to your hummus recipe
  • Blueberry oats and lentil muffins

9. Apricots

This orange colored food is an excellent source of vitamin A, vitamin C, vitamin E, lutein, zeaxanthin, flavonoids, potassium, and fiber. They boast eye health, improve digestion, protect your liver, boost skin health and strengthen the immune system.

How to use:

  • Is an easy on-the-go snack
  • Make energy bars (apricot oat bars)
  • Stir into trail mix or granola
  • Top to fruit yogurt salad
  • Prepare jams, preserves, and salsas
  • Make desserts like cakes and pies


The vibrant orange colored foods represent endurance and strength. The plethora of nutrients present in these fruits and vegetables improve overall health. They are so delicious and easy to include in your diet.

Then why not eat them regularly?

Enjoy these energizing foods every day. Your meal plan should consist of any one of the orange colored foods daily.