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The Benefits of Eating a Rainbow of Vegetables

“Eat the rainbow” may remind you of a popular candy, but this phrase can be used in a much better way that is beneficial to your overall wellbeing. 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.

Eating a rainbow of vegetables provides countless benefits to your physical and mental well being while also giving you an incredibly wide variety of dishes to make for you and your family.

Red fruits and vegetables

help improve heart, memory, and urinary tract health. Anti-inflammatory, may reduce sun-related skin damage, and may lower your risk of certain cancers. 

Examples are: Red apples, red peppers, blood oranges, raspberries, tomatoes, red onions, strawberries, cherries, pomegranates, tomato


Orange and yellow produce

benefit eye and heart health as well as a healthy immune system. Anti-inflammatory, supports eye health, and may lower your risk of cancer. 

Examples are: Oranges, bell peppers, apricots, pumpkin, carrots, corn, sweet potatoes, pumpkin, summer squash



helps your body prevent cancer, improves eye health and promotes strong bones and teeth.

Examples are: Green apples, broccoli, spinach, brussels sprouts, cucumbers, kiwi, celery, leafy greens, asparagus, avocado, tomatillo


Blue and purple fruits and vegetables

help improve memory function, fight inflammation and promote healthy aging. May lower your risk of neurological disorders and improver brain function. 

Examples are: Blueberries, blackberries, purple cabbage, plums, figs, eggplant, beets, grapes


White, tan, and brown fruits and veggies

help promote heart and digestive health.

Examples are: Cauliflower, bananas, ginger, garlic, onions, jicama, potatoes, mushrooms, turnips, leeks, fennel



The great thing about eating the rainbow is it’s easy to implement.

To eat the rainbow, try to incorporate two to three different-colored fruits or vegetables at every meal and at least one at every snack. While you don’t have to eat every single color every day, try to get them into your diet a few times per week.