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The Specific Health Benefits Of Eating The Rainbow

Jennifer Forbes
March 12, 2017
Jennifer Forbes
Written by
Photo by Stocksy
March 12, 2017

Each color of fruits and vegetables adds different nutrients that are beneficial to our bodies. By eating an array of colorful foods, you can provide your body with the essential nutrition it needs. So let's look at healthy foods in the color of the rainbow and explore why they can be beneficial to us because of their color.

1. Red for phytochemicals

Red fruits and veggies contain phytochemicals including lycopene and anthocyanins; the pigment responsible for the vibrant color. Eating more raspberries, red peppers, strawberries, tomatoes, and watermelons will help you:

  • Protect against certain cancers
  • Reduce the risk of diabetes
  • Lower the risk of macular degeneration, an age-related condition that can impair vision
  • Improve skin quality
  • Decrease risk of heart disease and stroke
  • Soak up damaging free radicals

2. Orange and yellow for carotenoids

Most orange and yellow foods are packed with carotenoids, the plant pigment responsible for their lively color. Eating more carrots, lemons, mango, oranges, and sweet potatoes can improve your health in the following ways:

  • Protects the skin against sun and pollution
  • Improves immune function
  • Promotes eye health and protects vision
  • Decreases risk of various cancers
  • Reduces risk of heart disease
  • Promotes healthy joints

3. Green for antioxidants

Chlorophyll, the pigment that makes plants green, is loaded with antioxidant power that promotes well-being. Eating more greens like broccoli, kiwi, lettuce, spinach, and zucchini will help:

  • Aid tissue healing
  • Detoxify the body
  • Provide digestive enzymes
  • Restore energy and increase vitality
  • Reduce risk of cancer
  • Boost the immune system

4. Blue and purple for resveratrol

Loaded with anthocyanin and resveratrol, the pigments responsible for their deep color and many of their most reputed health benefits. Eating more blackberries, blueberries, eggplant, plums, purple cabbage will have these health benefits:

  • Promotes longevity
  • Reduces risk of Alzheimer's
  • Boosts memory
  • Protects cells from damage
  • Reduces the risk and slows the progression of cancer
  • Helps fight inflammation

5. White for overall health

Although not technically a color of the rainbow, white plants promote a range of health benefits and should also be part of a healthy diet. Eating more bananas, cauliflower, garlic, potatoes, and onions will:

  • Protect against certain cancers
  • Keep bones strong
  • Lower the risk of various heart ailments
  • Help lower cholesterol
  • Reduce inflammation
  • Help balance hormones

Swissotel's full infographic, including resources, can be found here.

Jennifer Forbes author page.
Jennifer Forbes

Jennifer is a London-based marketing professional with a passion for healthy foods, yoga and environmental issues.