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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 Images

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
2. Orange and yellow Images

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
3. Green Images

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
4. Blue and purple Images

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
5. Dark red Images

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
6. White and brown Images

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
The bottom line Remembering to eat the rainbow every day is a great and simple way to make sure you’re getting a variety of nutrients into your diet.Fruits and vegetables of different colors confer various health benefits. By ensuring you’re eating a few colored fruits or vegetables at each meal, you’re setting yourself up for good health. To try eating the rainbow, work toward adding at least two or three colored fruits or vegetables to each meal and at least one or two to each snack. Consult a Nutritionist to guide according to your health concerns and requirement with the proper intake of above given foods
Curated By Dt. Vidhhi Mehtaa