What does it mean to eat the rainbow?

"Eating the rainbow" is a popular phrase used to encourage individuals to consume a diverse array of colorful fruits and vegetables. It emphasizes the importance of incorporating a wide variety of plant-based foods into your diet, each with its unique range of phytonutrients, vitamins, minerals, and other beneficial compounds.

The colors of fruits and vegetables are often indicative of the specific phytochemicals they contain. Different phytochemicals provide different health benefits, so by consuming a variety of colors, you can maximize the range of nutrients and phytochemicals you consume.

Colors of fruits and vegetables and their benefits

Here's a breakdown of the colors to incorporate into your diet, their varying nutrients, and some examples of the fruit and vegetables associated with them:

Red

Red fruits and vegetables, such as tomatoes, strawberries, red peppers, and watermelon, are rich in lycopene and anthocyanins. These compounds have antioxidant and anti-inflammatory properties, and they may help reduce the risk of certain cancers and promote heart health.

Orange and yellow

Foods like carrots, sweet potatoes, oranges, mangoes, and yellow peppers contain carotenoids, including beta-carotene. Carotenoids are converted to vitamin A in the body and are important for vision, immune function, and healthy skin.

Green

Green vegetables like kale, broccoli, microgreens, and herbs are packed with cholorophyll, lutein, and zeaxanthin. These compounds support eye health, promote detoxification, and provide antioxidant and anti-inflammatory benefits.

Blue and purple

Cabbage microgreens are examples of foods rich in anthocyanins, which have potent antioxidant properties. Anthocyanins may help improve brain function, protect against cardiovascular diseases, and have anti-aging effects.

White and brown

While not traditionally associated with vibrant colors, white and brown plant-based foods should also be included in a colorful diet. Foods like onions and potatoes contain compounds such as allicin and quercetin which have antimicrobial and anti-inflammatory properties.

Eat the rainbow

By incorporating a colorful assortment of fruits and vegetables into your meals and snacks, you can ensure that you’re eating a wide range of nutrients and phystochemicals. Aim for variety and try to include as many colors as possible, as each color provides unique health benefits. Remember to consume them in their whole, unprocessed forms for the most nutritional benefits.