The Colors and Their Benefits

Do you really need to “eat the rainbow?” Read on to find out!

Have you ever been told to focus on “eating the rainbow”, outside of the context of a Skittles commercial? Have you ever wondered if there’s any science to back that recommendation? As it turns out, research on the different compounds found in plants has found that there are, in fact, unique benefits to incorporating a variety of different colored plants, specifically fruits and vegetables, into one’s diet.

Let’s delve into why that is:

Fruits and vegetables are rich sources of many compounds that are beneficial for health. Among these are fiber, vitamins, minerals, and phytochemicals. Every single plant provides a different combination of these beneficial compounds and nutrients. Therefore, incorporating a variety of colors from fruits and vegetables will help you better ensure that you consume more of the nutrients your body needs to stay healthy and function optimally. See some of the specific benefits of each color of produce below!

WHITE AND YELLOW FOODS – These can aid in digestion, improve immunity, and are associated with decreased rates of cancer.

  • Examples: Garlic, potatoes, cauliflower, ginger, onion

ORANGE FOODS – These provide vitamin C, essential for a strong immune system and for the synthesis of collagen, which makes up our ligaments and tendons. They also contain beta-carotene, an antioxidant that helps combat inflammation and serves as a precursor to vitamin A.

  • Examples: Citrus fruit, sweet potatoes, carrots, orange bell peppers 

RED FOODS – These are associated with cardiovascular benefits and have compounds that can improve circulation and recovery during and after exercise.

  • Examples: Cherries, strawberries, cranberries, tomatoes

PURPLE AND BLUE FOODS – These contain anthocyanins that act as antioxidants, which help fight inflammation and improve overall health.

  • Examples: Blueberries, purple cabbage, plums, grapes

GREEN FOODS – These contain vitamin K, which is needed for strong bones, and zinc, which plays a role in immunity, would healing, and energy production. They also contain chlorophyll, which is associated with neuroprotective and anti-inflammatory benefits.

  • Examples: Spinach, arugula, kale, broccoli, green

Health Wellness, Weight ManagementBethany Villarreal