You probably know that you should eat colorful fruits and vegetables, but you may wonder why it’s so important and
if doing so truly benefits your health.
Simply put, eating the rainbow involves eating fruits and vegetables of different colors every day.
Plants contain different pigments, or phytonutrients, which give them their color. Different-colored plants are
linked to higher levels of specific nutrients and health benefits.
Each color represents a different phytochemical and set of nutrients that may benefit your health.
1. Red
Fruits and veggies
- tomatoes
- watermelon
- pink guava
- grapefruit
- cranberries
- strawberries
Main vitamins and minerals
- folate
- potassium
- vitamin A (lycopene)
- vitamin C
- vitamin K1
Health benefits
- anti-inflammatory
- antioxidant
- may benefit heart health
- may reduce sun-related skin damage
- may lower your risk of certain cancers
Fruits and veggies
- carrots
- yellow peppers
- bananas
- pineapple
- tangerines
- pumpkin
- papaya
- corn
Main vitamins and minerals
- fiber
- folate
- potassium
- vitamin A (beta carotene)
- vitamin C
Health benefits
- anti-inflammatory
- antioxidant
- may benefit heart health
- supports eye health
- may lower your risk of cancer
Fruits and veggies
- spinach
- kale
- broccoli
- avocados
- asparagus
- green cabbage
- Brussels sprouts
- green herbs ( coriander leaves, mint leaves etc)
- green leafy vegetables
Main vitamins and minerals
- fiber
- folate
- magnesium
- potassium
- vitamin A (beta carotene)
- vitamin K1
Health benefits
- anti-inflammatory
- antioxidant
- cruciferous veggies, in particular, may lower your risk of cancer and heart disease
Fruits and veggies
- blueberries
- blackberries
- Concord grapes
- purple cabbage
- eggplant
- plums
- figs
Main vitamins and minerals
- fiber
- manganese
- potassium
- vitamin B6
- vitamin C
- vitamin K1
Health benefits
- anti-inflammatory
- antioxidant
- may benefit heart health
- may lower your risk of neurological disorders
- may improve brain function
- may lower your risk of type 2 diabetes
- may lower your risk of certain cancers
Fruits and veggies
- Beetroot
- Pomogranate
Main vitamins and minerals
- fiber
- folate
- magnesium
- manganese
- potassium
- vitamin B6
Health benefits
- anti-inflammatory
- antioxidant
- may lower your risk of high blood pressure
- may benefit heart health
- may lower your risk of certain cancers
- may support athletic performance through increased oxygen uptake
Fruits and veggies
- cauliflower
- garlic
- onions
- mushrooms
- radish
- white potatoes
- ginger
- nuts and seeds
Main vitamins and minerals
- fiber
- folate
- magnesium
- manganese
- potassium
- vitamin B6
- vitamin K1
Health benefits
- anti-inflammatory
- antioxidant
- may lower your risk of colon and other cancers
- may benefit heart health