This article was updated on 1/4/2022 to adhere to current legal and practical standards.
"Eating the rainbow" is a common phrase among the health-conscious to encourage diversity in choice of food. Put down the Skittles and M&Ms. Those are not the rainbow-colored foods we're referring to here! A healthy diet is loaded with real, fresh, naturally grown color.
Unfortunately, even those striving for optimal health tend to fall into a routine. We put our favorite meals on rotation, colorful or not, and we don't realize how much our bodies are missing out on. If you're like most of the rest of us, here are some motivational reasons to break out of routine and add more rainbow to your every day:
Why We Should Eat the Rainbow
1. For the nutritional color
The color of the food you eat is an indicator of its nutritional profile. Your body, with all its complex systems, needs a wide variety of nutrients to function optimally. Consider the orange carrot: it offers support for your eyes. Meanwhile, the red pepper supports healthy skin. You'll find this in Chinese medicine. They use color to support the different meridians which in turn support all the different organs.
2. For the variety
On the other side of the coin, if you're eating too much of one color you're getting an excess of the minerals from that particular food. This essentially ruins the concept of a "superfood." Yes, kale is an excellent dark green to include on your rainbow colored plate. But if it's the only green you ever eat, your body will end up with too much of the minerals kale contains while missing out on other essential nutrients.
3. For the enjoyment
There's only so many different ways you can prepare broccoli. Mixing up the colors every day will keep your healthy eating interesting and thus easier to stick with. Take some time to wander the produce aisles or, better yet, visit your local farmer's market. Allow the stunning colors and fresh scents of unfamiliar produce to renew your passion for a healthy lifestyle.
4. For the best taste
One of the easiest ways to step out of your food routine is to choose in-season produce. The most vibrantly nutritious colors are the ones in season. That's when you'll get the best flavor as well. This is why we're big fans of the farmer's market. You'll find local, freshly picked goodness that hasn't been shipped for several days or been grown artificially. Check out this post for tips to choosing the best produce.
The Colors of the Rainbow
Here is a quick, colorful rundown of some of the benefits of eating each color:
Red
Peppers, tomatoes, berries, apples, grapes, beets, pomegranate, etc.
- Fight damaging free radicals
- Revitalize the skin
- May reduce the risk factors associated with certain diseases, including cancer, diabetes, heart disease, and stroke
Orange/Yellow
Oranges, lemons, carrots, pineapple, peaches, etc.
- Boost Immunity
- Protect vision and skin
- May reduce the risk factors associated with cancer and heart disease
Green
Kale, broccoli, brussel sprouts, asparagus, spinach, peas, etc.
- Detoxify the body
- Increase energy and vitality
- May reduce the risk factors associated with certain cancers
Blue/Purple
Berries, grapes, eggplant, plums, figs, etc.
- Protect cells
- Boost memory
- May reduce the risk factors associated with Alzheimer's
White
Cauliflower, onions, garlic, potatoes, mushrooms, etc.
- Help balance hormones
- Lower cholesterol
- Strengthen bones
- May reduce the risk factors associated with cancer and heart disease
How to Learn More
If you're interested in learning more about "eating the rainbow" and how food impacts your health, enroll in the Certified Nutritional Consultant program at Trinity School of Natural Health. This program will not only educate you on nutrition, but will equip you to share this essential knowledge with others. Enrollment is open now!