The Health Benefits Of A Rainbow Diet

Did you know that each colour of fruits and vegetables adds different nutrients to our diets? By eating a colourful, diverse selection of fruits and vegetables, we can provide our body with all the essential nutrients it needs. This is sometimes called eating a ‘rainbow diet.’

Let's look at different coloured fruits and vegetables and explore the health benefits of eating a rainbow diet.

  1. Red For Phytochemicals

Red fruits and vegetables contain phytochemicals such as lycopene and anthocyanins, naturally occurring pigments responsible for the vivid colour. Eating more raspberries, strawberries, watermelon, tomatoes, and red peppers will help:

  • Decrease risk of heart disease and stroke;
  • Protect against certain cancers;
  • Reduce the risk of diabetes;
  • Lower the risk of macular degeneration, an age-related condition that can impair vision;
  • Improve skin quality.
  1. Orange and Yellow For Carotenoids

Most orange and yellow foods are packed with carotenoids, the plant pigment responsible for their bright colour. Eating more carrots, sweet potatoes, squash, mango, oranges, and lemons can improve our health by:

  • Improving immune function;
  • Promoting eye health and protects vision
  • Decreasing the risk of different cancers;
  • Protecting the skin against sun and pollution;
  • Reducing risk of heart disease.
  1. Green For Antioxidants

Chlorophyll, the pigment which makes plants green, is loaded with antioxidant which prevents the damaging effects of oxidation on cells throughout the body. Eating greens like broccoli, spinach, courgettes and kiwi fruit will:

  • Help the healing of tissue;
  • Detoxify the body;
  • Provide digestive enzymes;
  • Boost the immune system;
  • Restore energy and increase vitality.
  1. Blue and Purple For Resveratrol

Packed with anthocyanin and resveratrol, the pigments responsible for their deep colour and are thought to act like antioxidants. Eating more aubergines, red cabbage, blackberries, blueberries and plums has these benefits:

  • Fights inflammation;
  • Lowers LDL or "bad" cholesterol;
  • Eases joint pain and the risk of inflammation;
  • Reduces the risk of Alzheimer's Disease;
  • Limits the spread of cancer cells.
  1. White For Overall Health

Although not technically a colour of the rainbow, white fruits and vegetables such as cauliflower, garlic, potatoes, onions and bananas have a range of health benefits and should also be part of a healthy diet. Eating more:

  • Keeps bones strong;
  • Lowes cholesterol;
  • Reduces inflammation;
  • Protects against certain cancers;
  • Balances hormones.


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