The Importance Of Eating The Rainbow written in text with image of a variety of fruits and vegetables of different colors.

Eating The Rainbow: The Importance Of A Colorful Diet

Heard the term “eat the rainbow” before, right?

While you know that phrase is meant to instruct you to consume a variety of fruits and vegetables, what you probably don’t know is why it’s so important that you do.

So what’s the reason?

Well, not only do different fruits and vegetables contain different vitamins and minerals but they also contain different pigments, or phytonutrients. In plants, these naturally-produced compounds support the immune system to offer protection from germs, bugs, and other environmental threats and are what give fruits and vegetables their red, orange, yellow, green, blue, purple, white, or brown color. Each color has its own respective phytochemicals and when consumed by humans, research suggests that they provide a set of nutrients that have anti-inflammatory and antioxidant effects that help guard against a number of diseases and conditions.

RED

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Fruits and vegetables that are red are rich in lycopene, which may lower the risk of diabetes, heart and lung disease, and breast and prostate cancer. The phytochemical may also reduce sun-related skin damage.

• Apples¹

• Grapes²

• Cranberries

• Strawberries

• Cherries

• Watermelon

• Pomegranates

• Tomatoes

• Onions³

• Peppers⁴

• Beets

• Radishes⁵

YELLOW AND ORANGE

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Fruits and vegetables that are yellow and orange provide carotenoids that may support eye health, strengthen the immune system, and reduce the risk of heart disease.

• Apricots

• Peaches

• Oranges

• Tangerines

• Lemons

• Bananas

• Pineapples

• Mangoes

• Papayas

• Cantaloupe

• Carrots

• Sweet Potatoes

• Peppers⁶

• Pumpkin

• Winter Squash⁷

• Corn

GREEN

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Fruits and vegetables that are green contain indoles and isothiocyanates, which are compounds that may prevent cancer by inhibiting the formation of tumors.

• Apples⁸

• Grapes⁹

• Kiwis

• Avocados

• Broccoli

• Kale

• Spinach

• Asparagus

• Cabbage¹⁰

• Brussels Sprouts

• Alfalfa Sprouts

• Collard Greens

• Herbs¹¹

BLUE AND PURPLE

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Anthocyanins are predominant in blue and purple fruits and vegetables. This phytonutrient is believed to improve cognitive function and reduce the risk of diabetes and certain cancers. It may also help lower blood pressure, prevent stroke, and protect against heart disease.

• Blueberries

• Blackberries

• Elderberries

• Plums

• Figs

• Grapes¹²

• Raisins

• Prunes

• Eggplant

• Cabbage¹³

• Cauliflower¹⁴

• Onions¹⁵

• Potatoes¹⁶

• Lavender

BROWN AND WHITE

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Common in brown and white fruits and vegetables are allicin and anthoxanthins, which are compounds that may have cancer-fighting properties that reduce the risk of certain cancers.

• Cauliflower¹⁷

• Garlic

• Onions¹⁸

• Leeks

• Mushrooms

• Parsnips

• Potatoes¹⁹

• Jicama

• Radishes²⁰

Fruits and vegetables are more than a source of vitamins and minerals. Determined by their color, they also abound in other nutrients that are linked to various health benefits. As such, it’s easy to see why consuming a balance of all colors is important.

With that said, you should eat your fruits and veggies year-round to take advantage of the nutrients and health benefits associated with each color instead of waiting until June for Pride-themed food and snacks to eat the rainbow!²¹

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Monster Longe

Monster Longe is a personal trainer in San Diego. He has been lifting weights for +25 years and training clients in the gym and online for about half of that time. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys long walks and leaving buildings crushed and entire city blocks decimated in his wake.

Eating The Rainbow: The Importance Of A Colorful Diet

RED

YELLOW AND ORANGE

GREEN

BLUE AND PURPLE

BROWN AND WHITE

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