Rainbow diet is how to illustrate the importance of eating a variety of fruits and vegetables. The health professionals often give advice to eat the rainbow for the benefit of health.
We always know that eating colorful fruits and vegetables is good for health but we are always wondering why it’s so important and what kind of benefit that we will receive from doing some rainbow diet.
In this article will show u what’s the benefit of doing a rainbow diet for health, the tips and tricks also get to know more about rainbow diet and explanation for each color.
Benefit of Rainbow Diet
Eating a rainbow diet involves eating fruits and vegetables of different colors everyday. The plants contain different pigments, or phytonutrients, which can give them their color. For the different-colored plants are linked to higher levels of specific nutrients and health benefits.
By getting a variety of color from fruits and vegetables by doing a rainbow diet, you will give your body an array of vitamins, minerals, and phytochemicals to benefit your health.
This is the benefit of doing a rainbow diet based on different colors of fruits and vegetables.
| Color of Fruits and Vegetables | Health Benefits |
| Red |
|
| Yellow and Orange |
|
| Green |
|
| Blue and Purple |
|
| Dark Red |
|
| White and Brown |
|
Each color represents a different phytochemical and set of nutrients that may benefit your health. This is the vitamin and mineral content of each color in the rainbow diet.
| RED | |||
| Fruit & Veggies | Main Phytonutrients | Vitamin & Mineral | Health Benefits |
| Tomatoes
Tomato paste Tomato sauce Watermelon Pink Guava Grapefruit |
Lycopene
(from the vitamin A family) |
Folate
Potassium Vitamin A Vitamin C Vitamin K1 |
Anti-inflammatory
Antioxidant May benefit heart health May reduce sun-related skin damage May lower your risk of certain cancers |
| ORANGE AND YELLOW | |||
| Fruit & Veggies | Main Phytonutrients | Vitamin & Mineral | Health Benefits |
| Carrots
Sweet potatoes Yellow peppers Bananas Pineapple Tangerines Pumpkin Winter Squash Corn |
Carotenoids
(beta carotene, alpha carotene, beta cryptoxanthin) |
Fiber
Folate Potassium Vitamin A Vitamin C |
Anti-inflammatory
Antioxidant May benefit heart health Support eye health May lower your risk of certain cancers |
| GREEN | |||
| Fruit & Veggies | Main Phytonutrients | Vitamin & Mineral | Health Benefits |
| Spinach
Kale Broccoli Avocados Asparagus Green Cabbage Brussels sprouts Green herbs |
Leavy green
(chlorophyll and carotenoids) Cruciferous greens (indoles, isothiocyanates, glucosinolates) |
Fiber
Folate Magnesium Potassium Vitamin A Vitamin K1 |
Anti-inflammatory
Antioxidant Cruciferous veggies in particular, may lower your risk of cancer and heart disease |
| BLUE AND PURPLE | |||
| Fruit & Veggies | Main Phytonutrients | Vitamin & Mineral | Health Benefits |
| Blueberries
Blackberries Concord grapes Red/purple cabbage Eggplant Plums Elderberries |
Anthocyanins | Fiber
Folate Maganese Potassium Vitamin B6 Vitamin C Vitamin K1 |
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 |
| DARK RED | |||
| Fruit & Veggies | Main Phytonutrients | Vitamin & Mineral | Health Benefits |
| Beets
Prickly pears |
Betalains | Fiber
Folate Magnesium Maganese Potassium Vitamin B6 |
Anti-inflammatory
Antioxidant May benefit heart health May lower your risk of high blood pressure May improve brain function May lower your risk of certain cancers May support athletic performance through increased oxygen uptake |
| WHITE AND BROWN | |||
| Fruit & Veggies | Main Phytonutrients | Vitamin & Mineral | Health Benefits |
| Cauliflower
Garlic Leeks Onions Mushrooms Daikon radish Parsnips White potatoes |
Anthoxanthins (flavonols, flavones)
Allicin |
Fiber
Folate Magnesium Maganese Potassium Vitamin B6 Vitamin K1 |
Anti-inflammatory
Antioxidant May benefit heart health May lower your risk of colon and other cancers |
Tips and Trick how to do Rainbow Diet
Breakfast
- An omelet with spinach, mushrooms, and orange bell peppers
- A smoothie with mango, banana, and dragonfruit
- A greek yogurt bowl with blueberries, kiwi and strawberry
- A breakfast egg sandwich with tomato, leavy greens, and avocado
Lunch or Dinner
- A mixed salad with green cabbage, lettuce, apple, shredded carrots, red pepper, cucumbers, and cherry tomatoes paired with a protein source (kidney beans, chickpeas, grilled chicken, salmon)
- Chicken with roasted potatoes, Brussels sprouts, and garlic
- Homemade soup with canned tomatoes, onion, garlic, chopped carrots, white potatoes or parsnip and kale
- A goat cheese salad with pickled beets, arugula, avocado, and pecans
- Spaghetti with tomato sauce, mushrooms, and zucchini
Snack
- An apple with peanut butter
- Red pepper slices with hummus
- Grapes and cheese
- A green smoothie or juice
- A banana
- Blueberries and Yogurt
- Broccoli, carrots, and dip
- Dried mango slices