Eat the Rainbow

Make your plate colorful with a variety of nutrient-rich fruits and vegetables.

Somewhere over the rainbow is a nutritious meal… or is it the rainbow itself? Next time you want to add more nutrients to your meals, consider following the rainbow for inspiration.

🟥 Red

Certain red fruits and vegetables contain lycopene, a powerful antioxidant with many health benefits.1 Studies suggest that lycopene can help protect against specific cancers, like prostate, colorectal and breast. Lycopene is known to reduce the risk of cardiovascular disease. It is also great for brain health as it is thought to act as a neuroprotective agent.

Delicious examples of red fruit and vegetables high in lycopene include tomatoes, watermelons, red bell peppers and pomegranates. 

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🟧 Orange & 🟨 Yellow

β-Cryptoxanthin is a carotenoid found in orange and yellow fruits and vegetables.2 As a precursor for vitamin A, it has many benefits, including promoting good eye health, strengthening bones and bolstering your immune response.3 It has even been associated with decreased risk of certain cancers and degenerative diseases.

Some tasty options are butternut squash, papaya, tangerines, and carrots.

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🟩 Green

Many green vegetables are cruciferous vegetables containing essential nutrients like carotenoids, vitamins, minerals and fiber, as well as sulfur-containing chemicals. These chemicals are important as they may help inhibit cancer development. Research is ongoing, but certain studies have found promising associations between cruciferous vegetables and prostate, colorectal and lung cancer risks.4

Grab a heap of cruciferous vegetables like broccoli, kale, cabbage and Brussels sprouts.5

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🔷 Blue & 🟪 Purple

Anthocyanins are responsible for the deep red, purple and blue pigmentation in fruits and vegetables.6 According to various studies, anthocyanins are important for your health as they help lower blood pressure, improve brain function and reduce your risk of heart disease and cancer.7

Get your anthocyanins boost right away with blueberries, blackberries, elderberries, currants, eggplant skin, purple cauliflower and grapes.

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  1. Oxidative Medicine and Cellular Longevity. Lycopene: Food Sources, Biological Activities, and Human Health Benefits. Accessed August 17, 2023.
  2. Nutrition Reviews. Absorption, metabolism, and functions of β-Cryptoxanthin. Accessed August 17, 2023.
  3. Journal of the Science of Food and Agriculture. Beta-Cryptoxanthin as a course of vitamin A. Accessed August 17, 2023.
  4. National Cancer Institute. Cruciferous Vegetables and Cancer Prevention. Accessed August 17, 2023.
  5. National Cancer Institute. Cruciferous Vegetable. Accessed August 17, 2023.
  6. Food & Nutrition Research. Anthocyanidins and Anthocyanins: Colored Pigments as Food Pharmaceutical Ingredients, and the Potential Health Benefits. Accessed August 17, 2023.
  7. Cleveland Clinic. 5 Health Benefits of Anthocyanins. Accessed August 17, 2023.