Who says that food has to contain artificial colourants to look more appealing and pleasing to the eye? There are plenty of ingredients that release pigments during cooking, and they have the virtue of adding nutritional value to recipes. Of course, colouring foods add flavour to preparations, so they should be used in moderation, bearing in mind that some have a more neutral taste and others a stronger one, and that not all of them may be suitable for colouring both sweet and savoury dishes.

Natural colourants for red, yellow and orange

Freeze-dried berries such as strawberries and blueberries contain antioxidant phytochemicals, vitamins and folic acid, and dye food red.

Beetroot also colours food red. It is rich in vitamins and minerals.

Turmeric turns everything it comes into contact with yellow-orange, and has a very long list of health benefits: anti-tumour, antioxidant, anti-inflammatory and antidepressant, it protects the liver and the heart.

Saffron colours food yellow and contains vitamins and other important nutrients. Among its properties, it is worth noting that it is able to counteract ageing, stimulate metabolism, promote digestive function, reduce blood pressure and lower the levels of cholesterol and triglycerides absorbed through the diet.

Natural colourants for the colour green

Spirulina is a blue-green alga rich in proteins, vitamins and minerals.

Wheatgrass contains amino acids, vitamins and iron.

Spinach contains calcium, vitamins and folic acid.

Natural colourants for the colour brown

Coffee powder — don't overdo it if the recipe is for children. In small doses it is an antioxidant and anti-inflammatory.

Cocoa powder and melted dark chocolate: they colour food brown and are well known for their beneficial properties. Quality chocolate is good for the heart and the entire cardiovascular system. Flavonoids, antioxidants present in very high percentages in cocoa, stimulate the production of enzymes and combat free radicals, counteracting the blood's tendency to clot and therefore the risk of thrombosis.

Cinnamon powder — use sparingly as it imparts a strong flavour. It helps keep diabetes, cholesterol and triglycerides in check.

Natural colourants for the colour white

Coconut, grated or in powder form, whitens any recipe with ease. Coconut is rich in potassium and contains zinc, iron, copper, phosphorus and magnesium. It is endowed with B-group vitamins, vitamin C and vitamin E. Detoxifying and immune-system-boosting, it is beneficial for the nervous system.

Natural colourants for the colour grey

Black sesame or poppy seeds, ground in a grinder. Sesame seeds are a prime source of calcium, and also contain phosphorus, magnesium, iron and protein. They have antioxidant and anti-cancer properties. Poppy seeds, on the other hand, are rich in fibre and B-group vitamins. They are considered anti-cancer and anti-cholesterol.