There’s nothing like tasting things in a rainbow of colors. It just makes sense; different colored fruits and veggies have different types of nutrients. You just know that with each bite, you’re getting all the vitamins, antioxidants, and nutrients your body craves. The good kind of sugar that comes with fruit. The healthy fats that come with avocados.
Why is it so important that you keep your diet colorful? Well, for one thing, plant foods contain nutritious phytochemicals. These phytochemicals work hard to keep you healthy and can potentially lower the risk of cancer (like prostate cancer), diabetes & chronic diseases; plus, they also support your skin and eye health. So glowy and healthy skin, here we come! Read on for the different nutrients you’ll find when eating a diverse array of fruits and veggies.
Red Fruits and Veggies
Red fruits and veggies, like tomatoes, watermelon, red bell peppers, raspberries, strawberries, and pomegranates are packed with antioxidants like lycopene and anthocyanins. These specific antioxidants may lower the risk of cancer (like breast and prostate) and heart disease, plus they may improve blood sugar control and are known to have antibacterial and anti-inflammatory properties. Lycopene can even provide sun protection!
Orange Fruits and Veggies
Golden apples, apricots, lemon, oranges, grapefruits, mangoes, peaches, and papaya are typically filled with alpha and beta carotenes, both precursors to vitamin A. This means the body can take the alpha and beta carotene present in fruits & veggies and convert them into the form of vitamin A that your body can use. Vitamin A is great at supporting the immune system and lowering the risk of heart disease and cancer.
Leafy Greens and Green Fruits
Let’s talk about brussels sprouts, lettuce, kale, spinach, arugula, kiwi, broccoli, zucchini, and artichoke. Beautiful greens of all kinds. Their main benefits? They’re amazing at helping the body detox, lowering the risk of cancer, increasing your energy, and boosting your immune system. Honestly, we can’t get enough of these. Can you blame us?
Blue and Purple Fruits and Veggies
Grapes, radishes, plums, eggplants, blackberries, and blueberries — deep, thoughtful colors. These are typically filled with polyphenols like anthocyanins and proanthocyanidins. Polyphenols act as antioxidants, which improve digestion, regulate blood sugar, support heart and brain health, repair cells, and reduce body-wide inflammation.
Variety is truly the spice of life! Aim to avoid having just one color on your plate — if you’re a fan of all the brown foods, we’re looking at you! Always mix it up, and you’ll be sure to get that balanced mix of vitamins and nutrients your body needs.
Need a little help building your own rainbow plate? We’ve got you covered with chef & dietitian-designed meals.