EAT RAINBOW FOOD  The color of food might indicate how healthy it is. One certain way to receive as many of those vitamins and minerals as possible (eat a wide, diversified quantity of food) is to focus on eating a rainbow of foods.

Consuming all the colors of the rainbow may not be sufficient to transform an unhealthy lifestyle into a healthy one all by itself, but it certainly is a start in the right direction, particularly when one considers the importance of fresh produce.  It serves as an excellent introduction to the many kinds of nutrients that may be obtained from various fruits and vegetables, with the information organized according to color and the amount of time required for preparation.

A strong digestive system, that can process and absorb the nutrients from the food we consume, is crucial to a healthy, illness-free existence, as is the traditional naturopathic idea that all disease begins in the gut.

rainbow food

The Relationship between Color and Nutritional Value

The important thing to remember is that different colors of food signify different amounts of different nutrients:

  • Vitamins C and A may be found in great quantities in foods that are yellow or orange in color, such as citrus fruits and gourds
  • Get a lot of vitamin K, B, and E by eating green foods like kale, spinach, asparagus, and avocado
  • Purple vegetables and fruits (such as eggplant, kale, and grapes) are rich in vitamins C and K
  • Plants utilize different phytochemicals to create their hues. When digested, such compounds provide unique nutritional benefits

Just by picking out a rainbow of hues, you may easily increase your intake of healthy nutrients by adding more fruit and vegetables to your diet.

nutritional value

The Nutrition Rainbow Connection

Vegetables and fruits aid in weight control due to their relatively low calorie densities. The worldwide burden of disease is mostly caused by five reasons, one of which is a lack of fruit and vegetable intake.

nutrition rainbow


According to WHO: A person should take at least 400 g (4-5 portions) of fruits and vegetables a day). Due to their high quantities of dietary fiber, vitamins, minerals (particularly electrolytes), and phytochemicals (particularly antioxidants), fruits and vegetables (F&V) are taken into account in nutritional recommendations.

Colored Foods

food coloring

Blue & Purple Color Foods

The photochemicals in the blue/purple color food include anthocyanins and phenolics. Blueberries reduce the risk of Alzheimer’s disease and dementia. 

Blue and Purple Fruits and vegetables prevent and treat urinary tract infections, memory loss disorder and some cancers.

Blue & Purple Color foods includes:

  • Black Berries
  • Blue Berries
  • Plums
  • Purple Grapes
  • Raisins
  • Purple Cabbage
  • Eggplant
  • Purple Carrots
blue and purple fruits and vegetables

Green Colors Foods

Green fruits contain Vitamin C, b-carotenes, potassium and folate have the likely to promote vision, cancer and partially responsible for maintaining digestive process.

Green color foods includes:

  • Avocados
  • Honeydew Melon
  • Green Apples
  • Pears
  • Kiwi
  • Limes
  • Artichokes
  • Broccoli
  • Brussel Sprouts
  • Lettuce/Spinach
  • Okra
  • Bitter gourd
green food

White, Tan, and Brown Color Foods

White and brown produce may not be as brightly colored as other foods, but they still are a healthy choice and have phytonutrients. Cauliflower, like broccoli, is a member of the cruciferous vegetable family and is a good source of the cancer-fighting chemical sulforaphane.  

The cancer-fighting chemicals allicin and quercetin are found in the allium family of plants, which includes garlic and onions. Furthermore, aromatase activity and breast cancer cell growth are both slowed by the phytonutrients in white button mushrooms.

brown color foods

Yellow/Orange Colors Foods:

Yellow & orange fruits & vegetables contain vitamin C, b-carotenoids, & bioflavonoids. These help to maintain a healthy heart, vision, healthy immune system, protects from cell damage.

Citrus fruits contain a unique phytonutrient called hesperidin, which helps to increase blood flow and may also reduce risk of stroke. 

Yellow/Orange color foods includes:

  • Carrots
  • Lemons
  • Sweet potato
  • Pumpkin
  • Pineapples
  • Mangoes
  • Corn
  • Oranges
  • Squash
  • Peaches
  • Nectarines
  • Apricots
  • Grapefruit
orange fruit

Red Color Foods

The Red color foods offers photochemicals such as lycopenes & anthocyanins, b-carotenes, vitamin C, A. These also provide antioxidants & anti-aging effects. It helps to maintain memory function, healthy heart and urinary tract health, lowers cholesterol & lowers the risk of cancers.

The red color foods includes:

  • Tomato
  • Red capsicum
  • Carrots
  • Strawberries
  • Cherries
  • Red grapes
  • Raspberries
  • Watermelon
  • Red apples
  • Cranberries
  • Pomegranates
  • Beets
red color foods

Tips to boost fruits and vegetables in diet

  • Consuming a variety of brightly colored fruits and vegetables. Make it a red-green-orange (apple, lettuce, carrot), or try to eat all the colors of the rainbow throughout the week by eating a variety of fruits and vegetables
  • Include more fruits and vegetables in the meals
  • Try topping mac and cheese with frozen peas, your pizza with vegetables, and morning cereal or low-fat ice cream with pieces of fruit
  • Cooked or baked cuisine may benefit from the addition of fruits and vegetables
  • Vegetables can be included into spaghetti, lasagna, soups, and omelettes
  • Try roasting veggies like cauliflower, broccoli, Brussels sprouts, onions, carrots, tomatoes or eggplant. Other options include sautéing or grilling the vegetables
  • Try different vegetables like bell peppers, carrots, cucumbers, broccoli, and cauliflower, and then dip into fat-free or low-fat sauces
  • A helpful hint for dipping sauces and dressings is to check the nutrition facts labels to ensure that they do not contain excessive amounts of saturated fat and salt
  • Making your own smoothies is an excellent method to boost the quantity of fruit