I am sure you have probably heard of “eating the rainbow” before.

If you haven’t, this means ensuring your diet consists of an array of different coloured whole foods to increase your intake of nutrients and healthful food components.  

Certain colours of certain foods indicate specific nutrients.

Yellow and Orange fruits and vegetables are abundant in vitamins C and A, and the orange vegetables are high in potassium, alpha-carotene and beta-carotene!

Citrus fruits, yellow peppers, yellow beets, carrots, squash and sweet potato are all great sources!

Green vegetables and fruits (my favourite) are extremely high in magnesium, iron, calcium, potassium, folate and vitamins K, B, and E.

Kale, spinach, asparagus and avocado are all great sources.

Red fruits and vegetables are high in anthocyanin, quercetin, lycopene and vitamin C!

Tomatoes, red apples, berries, watermelon, cherries and red peppers are all great sources!

Blue and Purple are high in folate vitamins C and K.

Eggplant, red cabbage, grapes are all great sources!

White/Colourless vegetables are high in vitamin C, allium, flavanoids and sulforafane.

Garlic, cauliflower and onions are all great sources!

Take home message: Not only is consuming a meal that looks like a rainbow visually appealing, but consuming an array of different coloured whole foods can play a vital role in insuring you are getting enough essential nutrients, vitamins, minerals, fibre and antioxidants!

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