Eating the Rainbow

Give your body the full spectrum of plant-based healing powers

Eating the rainbow isn’t just about making your plate look beautiful, even though: when your plate looks vibrant this also lifts your mood and it will encourage you to continue making healthy and colorful choices!

For me it’s also, and mainly is a simple guide to making sure my body gets a wide variety of nutrients.

Each color in fruits, vegetables, nuts, and seeds reflects different plant compounds that support our health in unique ways. Red foods are rich in antioxidants that protect the heart. Orange and yellow foods strengthen immunity and skin. Greens build strong bones and support detoxification. Blues and purples nourish the brain and fight aging. Browns and tans provide grounding minerals and fiber. Whites protect our immune system and reduce inflammation. 

White – Immune & Protective

Examples: Garlic, onions, cauliflower, mushrooms, parsnips
Key Nutrients & Benefits:

• Allicin (garlic, onions) supports heart and immune health

• Rich in potassium, magnesium, and antioxidants

• Compounds may have anti-cancer and anti-inflammatory effects

Brown / Tan – Earthy & Grounding

Examples: Lentils, chickpeas, almonds, walnuts, oats, mushrooms, flaxseeds
Key Nutrients & Benefits:

• Rich in fiber, plant protein, and healthy fats

• Provide minerals like selenium, magnesium, and zinc

• Phytochemicals like lignans (flax) and beta-glucans (oats) support heart and hormone health

Red – Circulatory & Anti-Inflammatory

Examples: Tomatoes, red bell peppers, strawberries, raspberries, cherries, beets
Key Nutrients & Benefits:

• Lycopene (a powerful antioxidant, especially in cooked tomatoes)

• Anthocyanins in red berries support heart and brain health

• Beet nitrates may enhance athletic performance and blood flow

Orange – Immune Boosting & Skin Health

Examples: Carrots, sweet potatoes, oranges, butternut squash, apricots, turmeric
Key Nutrients & Benefits:

• Beta-carotene (a precursor to vitamin A for eye and skin health)

• Vitamin C and flavonoids for immune support

• Curcumin (in turmeric) is anti-inflammatory and healing

Yellow – Digestive & Immune Support

Examples: Yellow bell peppers, corn, lemons, golden beets, pineapple, ginger
Key Nutrients & Benefits:

• Vitamin C and bioflavonoids (immune and skin health)

• Enzymes like bromelain (pineapple) aid digestion

• Gingerol in ginger soothes inflammation and nausea

Green – Detoxifying & Bone-Building

Examples: Kale, spinach, broccoli, avocados, sprouts, peas, kiwi, pistachios
Key Nutrients & Benefits:

• Chlorophyll, folate, calcium, magnesium

• Cruciferous compounds like sulforaphane support detox

• Lutein and zeaxanthin support vision and brain function

Blue / Indigo – Brain & Longevity

Examples: Blueberries, blackberries, purple cabbage, eggplant (skin), blue corn
Key Nutrients & Benefits:

• Anthocyanins protect against oxidative stress and aging

• Polyphenols support cognition and cardiovascular health

• May aid memory and motor function with age

Purple / Violet – Anti-aging & Anti-inflammatory

Examples: Purple sweet potatoes, plums, concord grapes, elderberries, purple carrots
Key Nutrients & Benefits:

• Resveratrol and other antioxidants fight inflammation

• Support circulation, brain, and skin health

• Deep pigments signal potent plant compounds