Why You Should Eat the Rainbow

Nutrition

Mar 8

eating healthy, a rainbow of vegetables — life’s about balance!

At one time or another, we’ve all been told that we should ‘eat our fruits and vegetables’. But have you ever been told to ‘Eat the Rainbow’?

If this concept is new to you, you may be wondering why it’s so important to eat a variety of fruits and vegetables and how it may be beneficial to your overall health.

The more colors on your plate, the more variety of minerals and phytonutrients (substances found in plants that are beneficial to overall health and disease prevention) you’re likely consuming.

Every color in the rainbow (ROYGBIV) has its own benefits.

Here’s a brief overview of the health benefits of the different-colored foods and some examples.

Red

Anthocyanins - Antioxidants that help limit cellular damage and decrease risk for stroke, cancer, heart disease and memory problems.
Lycopene - An antioxidant that may help lower risk of heart disease and cancer.
Vitamin A - Promotes eye health, tissue healing and skin health.
Vitamin C - Supports a healthy immune system.
Potassium - Important in nerve transmission, cell membrane health and cardiac function.
Folate - Essential for cellular growth and helps balance mood and energy.

Found in red cabbage, chili powder, tomatoes, cherries, raspberries, grapefruit and watermelon.

Orange & Yellow

Carotenoids (like beta-carotene and alpha-carotene) - Improves immune function and lowers risk for heart disease, cancer and vision problems.
Folate - Essential for cellular growth and helps balance mood and energy.
Potassium - Important in nerve transmission, cell membrane health and cardiac function.
Vitamin C - Supports a healthy immune system.

Found in ginger, citrus, cantaloupe, squash, sweet potatoes, carrots, peaches, mango and corn.

Green

Isothiocyanate - Supports healthy enzymatic activity in your liver and improves detoxification.
Lutein - Promotes eye health by preventing cataracts and macular degeneration.
Isoflavones - Enhances memory; may decrease the risk of cancer and can aid in combating menopausal symptoms.
Vitamin K - Helps transport calcium (so it’s essential for bone health) and is necessary for blood clotting.
Vitamin A - Promotes eye health, tissue healing and skin health.
Vitamin C - Supports a healthy immune system.
Folate - Essential for cellular growth and helps balance mood and energy.

Found in arugula, peas, broccoli, collard greens, spinach, kale, Brussels sprouts, parsley, salad greens and green and black teas.

Blue & Purple

Resveratrol - Helps decrease inflammation, especially in cardiac muscles.
Anthocyanins - Antioxidants that help limit cellular damage and reduce the risk for stroke, cancer, heart disease and memory problems.
Potassium - Important in nerve transmission, cell membrane health and cardiac function.
Folate - Essential for cellular growth and helps balance mood and energy.
Vitamin C - Supports a healthy immune system.

Found in beets, eggplant, blueberries, grapes, blackberries, purple potatoes, cocoa and red wine.

White

Allicin - Has antiviral and antibacterial properties.
Niacin (vitamin B3) - Assists in DNA repair, supports cellular signaling and controls cholesterol.
Riboflavin (vitamin B2) - Acts as an antioxidant, supports liver detoxification and iron absorption and is involved in the production of red blood cells.
Potassium - Important in nerve transmission, cell membrane health and cardiac function.
Vitamin C - Supports a healthy immune system.
Folate - Essential for cellular growth and helps balance mood and energy.

Found in garlic, parsnips, onion, coconut, apple and rutabaga.

Does this sound like something you could benefit from?

Since 2022, I’ve made a concerted effort to increase the variety of fruits and vegetables I eat on a regular basis. I try to incorporate at least 1-cup of each color into my daily nutrition. Typically, I go for the richest colors I can … the darker the vegetable, the more nutrients it will likely have.

When it comes to overall nutrition, I encourage the 80/20 rule. That means if you fill 80% of your calories with healthy, nutrient-dense foods (like the ones mentioned above), you can be more lenient with the other 20%.

Life’s about balance!

Hi. I’m Katie.

a Working Against Gravity Certified Nutrition Coach, a 10-year practitioner and leader in clean beauty with the support of Beautycounter, a lifelong athlete and learner. Today my focus is on helping others down their own path of healthier choice and a lifestyle that supports their individual goals.