Eating the rainbow – a simple overview

One of the simplest ways to get all the right nutrients in your body is by eating the ‘rainbow’ – yes it’s exactly what you’re thinking, nature has it’s own coding system with each colour representing a different vitamin, and it is easily the best way to remember to get all your nutrients in without overthinking “did i get my vitamin A in today?”

Red – Lycopene/ anthocyanin

Benefits

• Disease prevention
• Heart health
• Urinary health
• Eye health

Best sources

• Tomatoes
• Beets
• Watermelon
• Strawberries
• Raspberries

Orange/ yellow- Beta carotene

Benefits

• Healthy skin
• Healthy eyes
• Supports immune system

Best sources

• Sweet potatoes
• Carrots
• Butternut squash
• Cantaloupe
• Red/ orange/ yellow peppers

Green – lutein and indoles

Benefits

• Lower risk of some cancers
• Improves eye health

Best sources

• Kale
• Spinach
• Brocolli
• Brussels sprouts

Purple/ blue – anthocyanins/ flavonoids

Benefits

• Improves cognitive function
• Supports immune system
• Supports bone health
• Urinary health

Best sources

• Purple cabbage
• Eggplant
• Blueberries
• Concord grapes
• Blackberries

White – allyl sulfides

Benefits

• Supports immune system
• Lymph and heart health

Best sources

• Garlic
• Cauliflower
• Onions