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The Spectrum of Yellow: A Guide to Naturally Yellow Foods

Get ready for the yellow brick road! We’re going to take you on a journey through all things yellow. Packed with nutrients and bursting with flavor, these foods give us more than just good vibes. Not just about how nutritious it is for your body, research has found that consuming yellow foods can actually make you happier! Can you believe that?

Don’t worry, you’ll find everything you need to know about them here in this guide.

The World of Yellow

From deep golds to pale yellows and lemons, this vibrant color has a lot of variations when it comes to food. Each hue brings us a different flavor profile and loads of unique health benefits. No matter if you’re looking for something tangy or something sweet, yellow is the way to go!

citrus fruits
yellow citrus fruits. Source: Freepik

Citrus Fruits

Lemons, oranges, grapefruits, we love them all! And not just for their flavors. They each come with a ton of vitamin C that helps strengthen our immune system and makes our skin glow.


No matter how much people make jokes about slipping on banana peels, they still can’t deny that bananas are one of the most popular fruits out there. Creamy texture? Check! Sweet taste? Double check! And guess what else? The potassium in them helps regulate blood pressure and support heart health.


How could we not include this tropical treat in the list? From your favorite pizza toppings to cocktails by the poolside, pineapples are everywhere. But did you know its enzyme bromelain can also help digestion and reduce inflammation?


Grilled, boiled or popped — there’s no wrong way to eat corn. This staple food gives us fiber, vitamins, and minerals no matter which form it comes in. So don’t be shy about adding it into your meals.


Zucchini, summer squash — name it! We love them both because they can be sautéed, roasted or thrown into salads for an extra crunch. And guess what? They’re low in calories and high in vitamins A and C, as well as antioxidants.

Bell Peppers

Although bell peppers come in different colors, we can’t help but notice the vibrant yellow ones. Slightly sweet and packed with vitamin C, these bad boys support eye health and boost our immunity.


You might know it for its bright yellow color, but have you ever tried turmeric? It’s an essential spice in many cuisines. Plus, it contains curcumin which is rich with powerful anti-inflammatory and antioxidant properties.


We get it — eggs are a staple breakfast food. But don’t let that fool you! Their versatility isn’t only limited to them going well with bacon. The yolks are also packed with carotenoids which help our eyes stay healthy.


The king of fruits is here! And boy do we love it. Sweet, juicy and yellow all over — what more could you ask for? Healthy eyes thanks to the vitamin C and fiber? Consider that done!

naturally yellow foods
Pickled mango. Source: Freepik

Health Benefits of Yellow

It’s no secret that the vibrant color of these foods indicates their nutritional value. Bioflavonoids and carotenoids protect our cells from damage by giving them antioxidant properties. And just like their benefits, the list goes on forever. We’ll give you a few:

Boosting immune function

If we haven’t made it clear enough already, most yellow foods contain a ton of vitamin C. So when life gives you lemons… just eat them! It’s crucial for supporting our immune system functions.

For Your Eyes

Don’t worry, eating those yellow egg yolks and corn won’t do your eyes any harm. In fact, they’re packed full of Carotenoids such as zeaxanthin and lutein that can help reduce the risk of age-related macular degeneration.

For Your Heart

Potassium is a mineral you’ll often hear about when it comes to heart health and it’s found in bananas and sweet potatoes — two ingredients that make tasty treats!

For Your Skin

You might already know that antioxidants are the secret to great skin, but did you know that beta-carotene (found in yellow foods) is also an antioxidant? It can help protect against free radicals which damage cells.

For Your Gut

Foods like ginger and pineapple are known for their great digestive properties, so if you’ve been feeling a little off lately it might be worth incorporating yellow foods into your diet!

Delicious Ways to Add Yellow Foods Into Your Day

You might think that adding yellow foods to your daily meals would be tough, but there are actually endless possibilities! Here are a few ideas to get you started:

  1. Tropical Smoothie — mango, pineapple orange, and banana.
  2. Salads — add slices of yellow bell pepper or grated turmeric for a pop of color.
  3. Roasted Vegetables — including squash, sweet potatoes, carrots, and beets.
  4. Creamy Soup — enjoy a healthy bowl of butternut squash soup for lunch or dinner.
  5. Experiment with Turmeric — this spice can be added to all types of dishes like curries or even rice dishes!
pale yellow
yellow turmeric recipe. Source: Freepik

Ginger is unique and we all know it. It has a distinct spicy taste, which is famous for its digestive benefits. It is usually used in things like teas, stir-fries, or flavoring baked goods to add an extra kick. Mangoes are tropical fruits that not only taste sweet and juicy but are also packed with vitamins and antioxidants.

Butternut squash has a creamy texture that can be used to make soup that’s comforting and nourishing. It can also be roasted or act as a substitute for pasta if you’re feeling frisky.

By adding yellow foods into your diet you can not only add color to your meals but you can support your overall health.

Yellow foods aren’t just there for looks; they come with a range of nutrients that contribute to our well-being. Here are some beneficial components:

Culinary Uses of Yellow Foods

It’s one thing to know what yellow foods do for your body when you eat them. It’s another to know what you can cook with them.

Cooking with Golden Beets

  • They can be roasted or sliced thin as a colorful addition to salads.
  • They pair well with citrus fruit, tangy goat cheese, and crunchy nuts.

Recipes Featuring Yellow Ingredients

  • Yellow lentil soup (spicy)
  • Summer squash risotto.

Incorporating Yellow Foods into Different Cuisines

Embrace the sunshine hue, one plate at a time

Every day is yellow food day. Rain or shine, these vibrant and nourishing foods brighten our plates. Not only are they visually stunning, but they’re also delicious and nutritious.

Citrus fruits, pineapple, ginger, yellow vegetables like squash and onions are all yellow foods that pack a nutritional punch. The color comes from health-promoting bioflavonoids like nobiletin and rutin. In addition to their immune-supporting vitamin C content, these foods also contain bioflavonoids. Bioflavonoids are antioxidants found in citrus fruits that help protect our cells from damage.

pale yellow
Multinutrients in yellow food. Source: Freepik

Final Thoughts

Including yellow foods in our daily meals promotes health by providing essential vitamins, minerals and antioxidants. So let’s make them a regular part of our diet and enjoy the beauty and benefits of yellow foods every day.

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