Eat the Rainbow!

Eat the Rainbow

Emily Hoy

We all know how important it is to eat our fruits and veggies… but why? Well, fruits and vegetables are packed with vitamins, minerals, and fiber, which are all important for a number of processes in the body. Even further, they help reduce our risk of chronic disease and keep our diets balanced. Variety is the spice of life; different colored produce offer different nutrients and benefits to the body so it’s important to eat the rainbow! 

Keep reading to explore the advantages of each color.

Red: 

Red fruits and vegetables are rich in carotenoid lycopene. This is a specific phytonutrient that helps the body rid itself of toxins called free radicals. In access, free radicals can impact health by damaging our genes. Luckily, when we eat our red fruits and vegetables like strawberries, cranberries, tomatoes, apples, beets, watermelon, and bell peppers, we are reducing this risk! A diet high in red produce can help protect us against heart and lung disease. Further, it can reduce our risk of stroke and increases brain functioning.1,2

Orange/Yellow: 

Carrots, sweet potatoes, yellow bell peppers, oranges, bananas, squash, and peaches offer unique benefits. Orange and yellow fruits and vegetables consist of a different phytonutrient, beta cryptothanxin, which encourages communication between your cells. As we learned growing up, carrots are good for our eyes… this is true, all thanks to beta carotene! But that’s not all. Vitamin C in orange and yellow produce can strengthen our immune system.1,2

Green:

Eat your greens! Green fruits and vegetables like spinach, asparagus, grapes, broccoli, brussels sprouts, kiwi, and herbs, can be extremely beneficial for your health. Green produce has isothiocyanates and sulforaphane, which are phytonutrients that can inhibit carcinogens. Carcinogens are cancer causing compounds. Green fruits and veggies fight these compounds and help lower risk of some cancers. Further, they consist of several nutrients, including vitamin K, folate, potassium, and fiber.1,2

Blue/Purple:

Blueberries, plums, raisins, eggplant, purple cabbage, and other blue or purple produce consist of powerful phytonutrients called anthocyanins. Anthocyanins are examples of antioxidants, which are important for healthy aging and heart health. A diet high in these fruits and vegetables can help lower blood pressure and improve your memory!1,2

White/Brown:

Let’s not forget about the neutrals… white and brown fruits and vegetables have more to offer than what meets the eye! They contain flavonoid, which improves cholesterol and can improve our bone strength. They may help lower cancer risk as they also consist of a compound called allicin that is considered “anti-tumor”. Try to add fruits and vegetables like onions, cauliflower, garlic, radishes, and mushrooms into your diet.1,2

Why not have it all? Try this rainbow salad as a fresh side to any meal or have it as a snack  to introduce a number of healthy options to your diet!

https://nutritioninthekitch.com/easy-rainbow-salad/ 

1.  McManus, K., Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health Publishing. April 25th, 2019. Accessed March 4th, 2025. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 

Eat The Rainbow! A Fun Way To Make Sure You’re Eating Enough Fruits & Veggies. Smith Brothers Farms. January 1st, 2025. Accessed March 4th, 2025. https://www.smithbrothersfarms.com/eat-the-rainbow-challenge