Food & Nutrition

Eating the Rainbow: Matching colours with nutrition

Purple, white, and orange

Green, red and blue,

I can dance to a rainbow,

I can eat it too…

Rainbow-inspired diet is an incredible way to get different types of nutrition to keep us healthy. It is a well-rounded plan for getting various nutrients and the whole range of goodness without keeping a wellness scoreboard.  Different-coloured plants have their link with specific nutrients that are massive power boosters.

To ensure that we make our plate as colourful as a rainbow, we need to eat fruits and vegetables matching that half-circle divine blend of hues. This would include a variety of phytonutrients, vitamins, minerals, and antioxidants in your diet.

So instead of going off carbs and generally squeezing any joy out of your life, add the rainbow colours to your meals and get the vibrancy back. If variety is the spice of life, remember it can keep you in excellent health too.

We all are familiar with rainbow hues: Red, Orange, Yellow, Green, Blue, Indigo and Violet. Now we shall plate them up to push up our body’s natural antioxidant mechanisms and make us strong, very strong.


Bright, flamboyant and a colour of passion, red shade can be found in plenty of our fruits and veggies. Tomatoes, watermelon, cranberries, cherries, strawberries, red bell pepper, red onions and so much more.

What’s in it?

They contain antioxidants that help fight cancer, are anti-inflammatory, decrease the risk of heart diseases, keep skin glowing, and it also protects skin from harsh sunlight. They also contain beta-carotene which keeps our eyes strong. Besides vitamins and minerals, red-coloured fruit and veggie contain dietary fibre too.

Red produce contains various nutrients, including ellagic acid (having an anti-inflammatory role in the treatment of chronic ulcerative colitis to prevent the growth of colon cancer) and lycopene. Watermelon contains a high amount of lycopene and phytochemical citrulline, which helps treat erectile dysfunction. Berries have compounds that are good for Alzheimer’s and heart diseases.

Orange and yellow

Fruits that are orange and yellow in colour have vitamin C in abundance which help vision and cell growth. Oranges contain the phytonutrient, bioflavonoids hesperidin which reduces inflammation and help keeps the blood flow good and decreases the risk of stroke.

What’s in it?

Yellow and orange fruits and veggies contain lutein and zeaxanthin which are fat-soluble antioxidants which are excellent for eye health. It also protects vision from the ill effects of blue light that is emitted from computers, phones and TV screens. Some interesting orange and yellow fruits are mangoes, carrots, papaya, lemons, grapefruit, pineapple, bananas, peaches, corn, sweet potatoes, etc.


Green fruits and veggies have always had the top billing when it comes to health benefits. They detoxify, boost the immune system, reinstate vitality and energy, maintain good bone and blood health, prevent congenital disabilities in pregnant women as they contain folate; improve mood swings, prevent insomnia, repair DNA damage, and help to up immunity.

What’s in it?

Green veggies and fruits contain essential phytonutrients like lutein and such along with vitamin K. Green veggies and fruits include kiwi, broccoli, spinach, lettuce, kale, cabbage, grapes, asparagus, green apples, avocado, etc.

Blue and purple

Blue and purple fruits and veggies like brinjal, grapes, plums, cabbage, berries, sweet potatoes, onions, and many more. They reduce inflammation, the risk of heart disease, cancer, and support cognition and keep skin healthy, they are good for type 2 diabetes and maintaining weight.

Cabbage is considered to be of superfood quality as it is rich in antioxidants.  Blueberries contain lots of anthocyanins, and red grapes contain polyphenols and antioxidants. Blue and purple veggies and fruits contain high amounts of anthocyanins and resveratrol.

Brown and white

Brown and white coloured fruits keep the heart healthy, protect against some cancers, and keep bones strong. They are anti-inflammatory and anti-allergic and boost the immune system.

What’s in it?

Button mushrooms have phytonutrients that impede breast cancer cell growth. They contain antimicrobial activity; broccoli contains an anticancer compound, and garlic and onions contain allicin and quercetin. Some of the brown and white veggies and fruits are button mushrooms, cauliflower, radish, parsnips, etc.

Having rainbow meals can be very exciting because of the variety of interesting fruits and veggies containing anti-inflammatory and antioxidant effects that benefit different aspects of your health. Enjoy a bowl of salads or a Buddha bowl, fruit salads, wraps and stews.

Pick your rainbow here

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