We know eating fruits and veggies can provide tons of health benefits and are an important part of a balanced diet. But why is it so important to “eat the rainbow?”
Fruits and veggies are dense in phytochemicals and micronutrients – vitamins and minerals – that our bodies need to function properly and grow, but not all fruits and veggies are equal. Depending on the color, different nutrients may be more abundant in some fruits and veggies than in others. Let’s explore how eating the rainbow can provide our bodies with different nutrients and what they can do for us!
| Red | Orange/ Yellow | Green | Blue/Purple | White/Brown | |
| Examples | Raspberries, strawberries, tomatoes, red bell peppers, cranberries, and watermelon | Oranges, orange bell peppers, carrots, mango, yellow bell peppers, yellow squash, lemons | Leafy vegetables, broccoli, kale, kiwi, avocado, green grapes, cucumbers, peas, zucchini | Blueberries, blackberries, eggplant, plums, purple cabbage, purple grapes | Bananas, cauliflower, ginger, turnips, onions, garlic, mushrooms |
| Nutrients | Anthocyanins, lycopene, vitamin A, vitamin C, and potassium | Beta-carotene, limonene, vitamin C | Beta-carotene, lutein, indoles, vitamin K, iron, calcium | Anthocyanins, ellagic acid, phenolics, manganese, vitamin E, vitamin B-6 | Allicin, allyl sulfides, vitamin C, potassium, phosphorus |
| Function | Lycopene and anthocyanins act as antioxidants, providing protection from cancer and heart disease Vitamin A supports the immune system and eye health Vitamin C acts as an antioxidant to protect cells from damage over time Potassium helps to maintain fluid balance in the body, helps the brain send signals throughout the body, and helps the heart maintain its rhythm | Beta-carotene supports vitamin A activity in the body and acts as an antioxidant Limonene may inhibit cancer development and growth Vitamin C acts as an antioxidant to protect cells from damage over time | Beta-carotene and lutein act as antioxidants and support vitamin A action in the body Indoles may block cancer causing agents in the body Vitamin K aids in necessary blood clotting in the body as well as bone development Iron helps with oxygen delivery throughout the body Calcium promotes bone health and development as well as muscle movement | Anthocyanins act as antioxidants to protect cells from damage over time Ellagic acid and phenolics may help to rid the body of cancer-causing agents Manganese helps the body to form connective tissue and may play a role in nutrient breakdown and absorption Vitamin E acts as an antioxidant to protect cells from damage over time Vitamin B-6 aids in immune function | Vitamin C acts as an antioxidant to protect cells from damage over time Potassium helps to maintain fluid balance in the body, helps the brain send signals throughout the body, and helps the heart maintain its rhythm Phosphorus helps to promote bone and dental health; additionally, it promotes proper growth, maintenance, and repair of cells. Phosphorus is needed in the formation of energy within our bodies. |
Now that we know all the great benefits of eating all different colors of fruits and veggies, let’s get cooking!
Rainbow fruit salad:
- 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries), in bite-sized pieces
- 1 kiwi, sliced
- 1 banana, sliced
- ½ cup green and purple grapes, cut in half
- ½ cup mango, cut into bite-sized pieces
- 1 tbsp honey
- 1 tbsp lemon juice
Directions
- Mix all fruit together in a bowl
- Mix lemon and honey and pour over fruit salad, toss to combine
- Enjoy with a friend!
Rainbow vegetable salad:
- 2 Tomatoes, chopped
- carrots, sliced
- 4cups leafy greens of choice (try a mix for different tastes and textures!)
- ½ cup purple cabbage, sliced
- ½ cup mushrooms, sliced (raw or cooked)
- Any other veggies you like!
- 2 tbsp dressing of choice
Directions
- Mix all veggies together in a bowl
- Drizzle dressing over top, toss to combine
- Enjoy with a friend!
