We’re naturally drawn to colorful things

We’re naturally drawn to colorful things. Shiny cars, vivid sunsets, the Pantone color of the year (cheers to Radiant Orchid for 2014). Nutrition pros recommend extending that shade appreciation to your diet as well, because one of the keys to a healthy plate is color. “When you eat for color, it’s an easy way to monitor the phytonutrients—the flavonoids and polyphenols—you’re getting in various vegetables. These potent antioxidants support your cells’ machinery, so that they stay fluid and optimally functioning,” says Terry Wahls, M.D., founder of the Wahls Foundation.

“In the absence of vibrant colors in the diet, you have more inflammation and the cell structures can become stiff and damaged.” The foods that do the most damage to our cells and long-term health—sugar, flour, and processed carbohydrates—are devoid of vivid color (artificial food coloring notwithstanding). In this regard, vibrant equals alive and the way Wahls translates it is compelling. “I think of it like this—health is fluidity whereas stiffness and rigidity is aging and disease,” she says. But what does it mean to eat with the color spectrum in mind? Wahls’ advice is to consume this breakdown: 3 cups cooked or raw greens, 3 cups of sulfur-rich veggies (cruciferous types like broccoli and cabbage), and 3 cups of vibrant-and-varied veggies (think orange, red, yellow).

“I’m a big believer in variety, so if you can, try to hit all the colors each day.” If that sounds like a tall order, start by decorating your plate with the most vivid hues in the produce aisle. It’s easier than you think to blend several colors into sautés and salads, or to make a colorful slaw by mixing purple and green cabbage plus carrots. This will help you steer clear of common deficiencies as you benefit your cells and boost eye, prostate, and vascular health.