Hey, WellFluencers! Welcome to the vibrant world of eating the rainbow, where every meal becomes a colorful celebration of health and vitality! In the realm of holistic wellness, the concept of “eat the rainbow” is more than just a catchy phrase—it’s a powerful approach to taking back your health and nourishing your body with intention. By incorporating a variety of colorful fruits and vegetables into your daily diet, you can harness the medicinal and energetic benefits each pigment color offers, from boosting immunity to enhancing brain function. In this post, we’ll dive into the remarkable benefits of seven different colors of foods and share practical tips on how to make eating the rainbow a delicious and effortless part of your everyday routine. Keep in mind, all natural fruits and veggies have great antioxidants and phytonutrients, helping prevent chronic disease and maintain a healthy body and mind.

As we go on this journey through the rainbow, take what resonates and leave what doesn’t. Not everyone can tolerate all of the foods on this list, as we are all unique and are affected by foods in different ways. Get ready to transform your plate and elevate your wellness journey, one vibrant bite at a time!

Red = Regulate Inflammation; Improve Brain Function

Let’s start at the top (or bottom, depending on how you’re looking at the rainbow), with red. Red pigment from anthocyanins and lycopene in fruits and veggies offers a powerful anti-inflammatory response, and helps regulate and boost the immune system – something we all know we need. Some of my favorite red produce to enjoy are tomatoes, red apples, beets, cherries, and strawberries.

Tomatoes contain lycopene, a strong antioxidant that helps the body flush out free radicals that can damage DNA and other cells. In other words: they are cancer prevention wonders! Tomatoes also help improve heart health by lowering harmful cholesterol and preventing blood clots. As if that isn’t enough reason to chomp on some tomatoes, lycopene has huge benefits related to eye health, skin health, and bone health by protecting these systems from oxidative stress.

Red apples contain quercetin and fiber, both essential nutrients to make sure our body is functioning properly. Just like lycopene, quercetin has benefits related to heart health and cancer prevention, as it, too, helps clear out nasty toxins before they damage our cells. Fiber also supports heart health, mainly by the massive benefits it has on digestion. Without fiber, you’d find yourself constipated, or arguably worse, unable to control your bowel movements. So, we all know the saying, an apple a day keeps the doctor away. For now, let’s make that apple red.

Beets are one of those superfoods that doesn’t seem to get enough credit. Some people love them, and some people can’t stand them. I’ve personally grown to love beets in salad, as well as pickled beets as a side dish, so I was excited to learn about the amazing benefits they have for our cardiovascular and digestive systems! Beets contain nitrates, which the body uses to strengthen and widen blood vessels to lower blood pressure. These nitrates also act as a natural pre-workout by improving circulation and increasing physical performance. They also contain betalain, which is what gives them that deep red color. Betalain has major anti-inflammatory effects, which helps with chronic inflammation. The dietary fiber in beets helps promote a healthy microbiome and keeps things moving smoothly. So, if you’re someone who isn’t too sure about beets, give them a try! At the very least, you’ll be giving your body the gift of all of these wonderful nutrients.

Cherries and strawberries are my favorite fruits, because of the taste but also because of the health benefits they offer. Cherries contain melatonin, which help your body naturally get into sleep mode. One of my favorite ways to get cherries in is by making a sleepy-time cocktail of Tart Cherry Juice and a yummy prebiotic soda (my favorite is Poppi’s Raspberry Rose). Strawberries, on the other hand, contain ellagic acid, which is a nutrient known to provide protection from cancer and has anti-inflammatory benefits. When you eat a few strawberries before diving into a big meal, the ellagic acid kicks in and lowers the inflammatory effects from that meal. If you ask me, sounds like a good excuse to snack on some berries!

Of course, there are so many other red foods that I won’t be able to touch on today – pomegranates, raspberries, blood orange, etc. – so we’ll just have to save that for another day. Who knew even just eating one color of the rainbow offers so many benefits?!

Orange = Hormone Regulation; Skin, Hair, and Vision

On to the next color of our eat the rainbow journey – orange! When you think orange, think healthy hormones. For females especially, carotenoids can help balance reproductive hormones and improve fertility, as research performed on ovaries has found carotenoids present in healthy ovaries. Not only that, but it also supports the immune and cardiovascular systems. This vibrant color is produced by carotenoids found in fruits and veggies like tangerines, mangoes, carrots, and sweet potatoes. Let’s dive in to these radiant foods.

Tangerines are one of my favorite fruits, and luckily they have a whole host of health benefits. Most importantly, they are high in antioxidants, which means they actively fight off inflammation and lower your risk of chronic conditions like cancer, diabetes, and heart disease. Since they are high in fiber, tangerines also have huge benefits for digestion and weight loss! Not only that, but tangerine peel tea is my go-to when I come down with a cold. Gets my lungs and throat all cleared up so I can focus on healing.

Mangoes, I have to say, are also one of my favorite fruits. Unfortunately for me, in Colorado we don’t often have the freshest mangoes, but when I travel to a warmer, wetter climate the first thing I look for is a ripe mango – yum!! They are super rich in vitamin C and fiber, which means they help flush out toxins and improve digestion. They are also high in vitamin E, which is where that healthy hormone support comes in. Without abundant vitamin E, our bodies would have trouble regulating our reproductive hormones, leading to a domino effect of other issues. So, if you ever needed an excuse to eat more mango, here it is!

Now, let’s talk about carrots. Arguably my favorite vegetable. You can crunch on them raw, make a delicious salad, or cook them up with virtually any meal. We’ve all heard the story that carrots help you see in the dark, and while that may be a little stretch of the truth, it’s not too far off! The vitamin A and beta-carotene in carrots supports improved vision, lowers your risk of cataracts, and promotes a healthy eye. The skin and weight management benefits that come with carrots can’t be beat, either. So, next time we’re feeling snacky, let’s reach toward the baby carrots instead of the bag of chips. Your future self will thank you.

Last but not least in the orange category, we have sweet potatoes. Now, maybe I lied about carrots being my favorite vegetable, because sweet potatoes are hard to beat! I mean, do I really have to choose between them? Of course, sweet potatoes come in so many different colors, but orange sweet potatoes are definitely the most popular in my area. Sweet potatoes have all the lovely benefits that carrots have, and they are also high in magnesium! In another post, I talk about how magnesium deficiency is a hidden epidemic, so it’s a huge deal to be getting extra magnesium in our diet wherever we can! If you ever needed a reason to make yourself some fresh sweet potato fries or mash, look no further.

There are so many other orange foods that I wish I could talk about, but we’re only two colors in to our journey to eat the rainbow! Don’t overlook the benefits of pumpkin, squash, orange peppers, and even papaya. Food is medicine, and any food that comes from the earth is beneficial in my book.

Yellow = Digestion; Mood

Now, on to my favorite color of produce, yellow! When you eat the rainbow, be intentional about what you are looking to get out of the food on your plate. If you are wanting some help with digestion, as well as a mood boost, yellow is the way to go. Not only is the color yellow known to elicit happiness through the nervous system, but tryptophan found in yellow foods help support serotonin production in the gut. It’s almost like yellow foods are a BOGO deal! Let’s talk about some staple yellow fruits and veggies.

Starting off with lemon, of course! If you know me, you know I love lemon in anything. Lemon bars, lemonade, lemon pepper chicken – you name it, I want to eat it. Luckily for me, that means I’m getting some major antioxidants to help flush out toxins, as well as bioflavonoids to help support the liver, doubling down on the detox support. A squeeze of lemon in your water in the morning helps jump start your digestion for the day and lower inflammation. All of these things combined will leave you with glowy, radiant skin all day long! As if those benefits weren’t enough, we can’t forget about the abundance of vitamin C that lemons offer, helping you stay healthy and avoid that pesky cold. I could write an entire post on lemons, and maybe I will one day, but for now let’s move on to pineapples!

I love a good pineapple. This is another fruit that I don’t tend to get very often living in Colorado, since it’s just not the same as getting a fresh, juicy pineapple in a tropical area. If you’re lucky enough to live in an area of the world where fresh pineapple is readily available, then take advantage of all the benefits this yummy fruit offers! Pineapples are known for the bromelain they contain, which is an enzyme that helps support digestion by breaking down fats. Not only this, but recent studies on bromelain have shown that it can support cancer prevention when in combination with the other flavonoids and phytonutrients that pineapple contains. If there is a better reason to snack on some pineapple, or put it on a pizza, I simply can’t think of it!

Next on the yellow list is bananas. Bananas are known to contain one of the highest levels of tryptophan in the entire plant kingdom. Tryptophan is converted to serotonin in the gut, so chomping on a banana is like taking an all-natural happiness pill! They also are high in magnesium and potassium, helping support a healthy heart and bones. And, just like lemons, they are a great source of vitamin C to keep you healthy all year long. You can even eat the peel for a boost of antioxidants, or apply it to your skin for some all-natural skin care!

Last but not least, let’s chat about ginger. To me, ginger is one of those vegetables that can be used for almost anything. It adds a delicious, punchy flavor to any meal, while also supporting pretty much every system in your body with the host of nutrients it brings. Most notably, a nutrient called gingerol can help relieve nausea and vomiting and aid digestion by increasing the production of digestive enzymes and circulation. Gingerol also helps soothe pain and inflammation, along with protecting against infectious disease by inhibiting bacterial overgrowth. Anyone who menstruates, listen up: ginger can help ease menstrual cramps by reducing levels of prostaglandins, which cause pain. So, any time you’re feeling any sort of nausea, bloating, cramping, etc. down a little bit of ginger and watch your symptoms disappear.

As with the previous colors, I could go on all day about various other yellow foods. Corn, turmeric, golden beets, yellow potatoes – the list goes on. One of these days, I’ll get around to writing about various other yellow foods that we didn’t touch on today, but for now let’s move on to the next color in our eat the rainbow journey.

Green = Heart Health; Circulation

Even though I love all of the colors of the rainbow, green is special to me. There’s something calming and grounding about green. It’s a color that is so abundant in nature, so everyone has access to green foods in some capacity. When you think of green, think of the heart. Green foods are connected to a healthy heart and lungs, as well as healthy circulation of blood. Many green foods are high in nutrients that help with the cardiovascular system – things like folates, chlorophyll, magnesium, and vitamin K1. Let’s munch on some leafy greens like spinach and kale, cruciferous veggies like broccoli and Brussels sprouts, and yummy healthy fats like avocado.

If you’ve ever seen Popeye the Sailor Man, you know about spinach. No, it can’t exactly beef up your biceps immediately after consumption, but over time it can provide your body some of the nutrients it needs to become big and strong. The premise of Popeye came from spinach’s high iron content, which helps promote blood circulation to every nook and cranny of your cells and tissues. Not only that, but spinach is high in folate, which your brain needs to produce dopamine, contributing to happy mood! Kale has many of these benefits as well, along with vitamin C to help reduce inflammation, calcium to strengthen bones and teeth, and vitamin K to reduce damage from toxins. The next time you’re at the market, grab some leafy greens and get to chompin’!

Moving on to those nutritious cruciferous veggies, let’s talk about broccoli and Brussels sprouts. Unsurprisingly, these hearty veggies do just that – support the heart! Eating them regularly can help lower the risk of heart attack or stroke, and with heart disease on the continual rise in the US, we need all the support we can get. Not only that, but they are rich in protective antioxidants, helping to flush out unwanted toxins and preventing cancer. Need I say more?

I guess I’ll say more because there’s so much more to talk about! The high vitamin C content of cruciferous veggies helps reduce inflammation and cell damage, and keeps the immune system strong enough to identify and fight off any invader that enters your domain. And, if you had any doubts that broccoli and Brussels sprouts had any other benefits, I’m going to have to prove you wrong! They are also super effective at giving your body the calcium and vitamin K it needs to maintain bone health and prevent osteoporosis. Alright, I guess I’ll stop there, but I could go on all day about how much I love these vegetables. If you want some tips on how to cook these up to get your nutrients in a delicious way, check out some recipes here.

Alright, it’s time to talk about avocados. Avocados and I had a love-hate relationship for a while when I was younger, but recently these have become a staple in my diet. It’s so easy to add avocado to any meal and get that boost of fat that helps control blood sugar spikes, as well as helping you feel more full between meals. Avocados are also great for your kidneys by helping balance minerals and fluids in the body. Most importantly, they contain vitamin E and monounsaturated fatty acids, which have anti-inflammatory properties. For my friends with Rheumatoid Arthritis, the beta-cryptoxanthin in avocados can help treat arthritis. Again, avocados can be added to pretty much any meal as a topper so go find that perfectly ripe avocado and get to munching!

Of course, there’s endless amounts of green foods I could talk about. Today, I just wanted to touch on some of the most common. If you’re interested in more

Blue and Purple = Brain Health

Last but not least, let’s walk into the enchanting world of blue and purple fruits and vegetables! These vibrant foods are not just pretty to look at; they pack a punch when it comes to health benefits. Blue and purple produce are rich in antioxidants, particularly anthocyanins, which help fight inflammation and support heart health. These anthocyanins can also incorporate into parts of the brain responsible for learning and memory. Sounds like you can gain intelligence and mental clarity just by snacking on these beautiful foods! They also boast a range of vitamins and minerals that are essential for overall wellness. Some stellar examples include blueberries, eggplants, purple cabbage, and blackberries. Let’s explore the magic behind these colorful delights and discover why adding them to your diet can be a game-changer.

Blueberries might be small, but they are mighty when it comes to nutritional value. These tiny titans are loaded with antioxidants, which help protect your cells from damage and reduce the risk of chronic diseases. They are also high in fiber, vitamin C, and vitamin K, making them great for boosting your immune system and supporting bone health. Studies have shown that regular consumption of blueberries can improve memory and cognitive function. So, next time you’re reaching for a snack, grab a handful of blueberries and enjoy their sweet, tangy goodness. They’re proof that good things come in small packages!

Eggplants are not just for making delicious dishes like ratatouille or baba ganoush; they are also packed with nutrients that offer numerous health benefits. Rich in fiber, vitamins B1 and B6, and potassium, eggplants are great for supporting heart health and maintaining proper digestive function. They also contain nasunin, an anthocyanin that has been shown to protect brain cell membranes from damage. Including eggplant in your diet can help keep your heart and brain in tip-top shape. Who knew that purple veggie could be such a hero?

Purple cabbage is a crunchy, colorful addition to any salad or slaw, but its benefits go far beyond its appealing appearance. This vibrant vegetable is packed with vitamins C and K, which are essential for immune support and bone health. It also contains antioxidants and anti-inflammatory compounds that can help reduce the risk of chronic diseases. Purple cabbage is known for its high fiber content, promoting healthy digestion and keeping you feeling full longer. It’s the secret weapon your salad has been waiting for!

Blackberries are not only deliciously sweet and slightly tart, but they are also nutritional powerhouses. High in vitamins C and E, fiber, and antioxidants, blackberries support immune function, skin health, and digestion. These berries also have a high manganese content, which plays a crucial role in bone development and metabolism. Including blackberries in your diet can help boost your overall health and add a burst of flavor to your meals. They’re basically nature’s candy, but way healthier!

As we’ve seen, blue and purple fruits and vegetables offer a wealth of health benefits that can elevate your wellness game. From the antioxidant-rich blueberries to the versatile eggplants, the crunchy purple cabbage, and the sweet blackberries, each of these foods brings something unique to the table. Ready to take your health into your own hands? In the next section, we’ll dive into practical strategies to make eating the rainbow an effortless and delicious part of your everyday life. Get ready to transform your plate and your health!

Practical Tips to Eat the Rainbow Every Day

Now that you know how each color food supports your health, let’s dive into exactly how to incorporate eating the rainbow into your daily routine! Here are some practical tips to make this a sustainable journey:

Find a tribe that fits your vibe!

Your environment is everything, and the people in your life are an incredibly important part of your environment. By having people around you that think, feel, and do the same things as you, you’ll set yourself up for success. If you don’t feel you have that right now, not to worry! Join a local community group, an online forum, or a social media community where you can exchange recipes, tips, and encouragement. Having a support system can make the journey more enjoyable and keep you motivated. Plus, it’s always more fun to share colorful meals and ideas with friends who get you.

Combine foods for synergy.

Putting certain foods together can ensure they have a greater impact than just having those foods on their own. For example, adding avocado to a burger thwarts the inflammatory response from that meal! Or, as we talked about briefly earlier in this post, eating a strawberry before jumping into a large meal can help lower the inflammatory and blood sugar response. Take advantage of the benefits from all different types of foods, and use that to make your meals pack as much of a punch as possible!

Be strategic to help your wallet.

Eating a variety of colorful foods doesn’t have to break the bank! Shop seasonally and visit local farmers’ markets to find fresh, affordable produce. Plan your meals around what’s on sale or in season, and don’t be afraid to buy frozen fruits and vegetables, which are often just as nutritious as fresh ones. By being strategic, you can enjoy a rainbow of foods without straining your budget.

Diversify your diet.

Aim to include a wide range of fruits and vegetables in your diet to promote a healthy immune system and a more resilient body. Different colors offer different nutrients, so the more variety you have, the better. Try to incorporate at least one fruit or vegetable from each color group into your meals every day. This not only enhances your nutrition but also makes your diet more exciting and enjoyable.

Treat your plate like a canvas.

Treat your plate like a work of art by getting colors throughout the day and tracking your colors. Start your day with a colorful fruit smoothie, have a vibrant salad for lunch, and a veggie-packed stir-fry for dinner. Keep a food diary or use an app to track the different colors you’ve eaten each day. This can help you ensure you’re getting a balanced variety of nutrients and make meal planning more fun and creative.

Keep a list of foods that encourage you to eat the rainbow.

Having a go-to list of colorful fruits and vegetables can make it easier to incorporate a variety into your diet. Here are some suggestions to get you started:

• Red: Strawberries, tomatoes, red peppers, radishes
• Orange: Carrots, sweet potatoes, oranges, apricots
• Yellow: Bananas, yellow peppers, corn, pineapple
• Green: Spinach, kale, broccoli, green apples
• Blue/Purple: Blueberries, eggplants, purple cabbage, blackberries

Keep this list handy when you’re grocery shopping or planning meals, and challenge yourself to include at least one food from each color group every day. It’s a simple way to ensure your diet is as vibrant and nutritious as possible.

By following these tips, you can make eating the rainbow an easy and delightful habit. Remember, the goal is to add as much variety and color to your plate as possible, and to enjoy the process of nourishing your body with wholesome, vibrant foods. Have fun with this, and remember that sustainable change happens one day at a time.

Goodbye for now, you beautiful WellFluencer, you. I’ll see you in the next one.

Before you go, I would love to know which color group do you find the most challenging to incorporate into your diet, and why? Let me know in the comments – I’d love to help you find ways that work for you!

Photos by Vecteezy