Key Takeaways (expand)
- The different colors in fruits and vegetables correspond to unique phytonutrients that support various aspects of health, from reducing inflammation to protecting against chronic diseases.
- Phytonutrients provide targeted benefits. Carotenoids in orange and yellow foods support vision and immune health, anthocyanins in blue and purple foods boost brain and heart function, and glucosinolates in green vegetables aid detoxification and cancer prevention.
- A 2022 umbrella review of 86 studies found that consuming a variety of color-rich plant foods positively influenced 42% of health outcomes, including lower risks of cardiovascular disease, diabetes, and mortality.
- Each color family plays a role. Red foods support heart health, orange and yellow boost immune function, green aid detoxification, blue and purple protect the brain, and white and brown offer anti-inflammatory and antimicrobial benefits.
- Eating a diverse mix of fruits and vegetables ensures you get a broader range of essential nutrients, beyond just meeting your daily produce intake.
- Simple swaps can increase variety. Try adding different colored veggies to meals, incorporating seasonal produce, or mixing up your usual go-to choices with new varieties.
- Even small changes, like adding one new colorful food per week, can contribute to long-term health benefits.
Eating a diverse range of colorful fruits and vegetables isn’t just about making your plate visually appealing—it’s a fundamental strategy for promoting long-term health.
The Color Families of “Eat the Rainbow”
The vibrant colors found in various fruits and vegetables are not merely aesthetic; they are indicators of the presence of phytonutrients, which are biologically-active, nutritive compounds in plants, at least 10,000 of which have been identified. Phytonutrients—such as carotenoids, anthocyanins, betalains, flavonoids, glucosinolates and chlorophyll—are responsible for giving many fruits and vegetables their rich colors, distinctive flavors, and unique scents, like the deep red of tomatoes, the bitterness of Brussels sprouts, or the pungent aroma of garlic. And, the many ways that phytonutrients benefit our health are a major reason why eating a diet abundant in whole vegetables and fruits turns up as protective in study after study.
The concept of “eating the rainbow” refers to incorporating vegetables and fruit from all five color families into our diets on a regular basis. The five color families are:
- red
- orange and yellow
- green
- blue and purple
- white and brown
Why is it important to “eat the rainbow”? Each color group provides distinct health benefits due to the specific phytonutrients it contains.
The concept of “eating the rainbow” refers to incorporating vegetables and fruit from all five color families—red, orange and yellow, green, blue and purple, and white and brown—into our diets on a regular basis. Why is this important? Each color group provides distinct health benefits due to the specific phytonutrients it contains.
Red fruits and vegetables like tomatoes, strawberries, and red bell peppers are rich in beta-cryptoxanthin, lycopene, and anthocyanins. These phytonutrients act as powerful antioxidants, neutralizing harmful free radicals that contribute to oxidative stress and inflammation. Lycopene, in particular, has been linked to a reduced risk of prostate and breast cancer, while anthocyanins play a role in lowering blood pressure and improving heart health. Beta-cryptoxanthin, found in red bell peppers, supports bone density and may help lower the risk of osteoporosis by aiding calcium absorption and bone formation. Beets, chard and dragon fruit get their distinctive red color from betalains, which lower risk of cardiovascular disease and improve exercise performance and recovery.
Orange and yellow produce such as carrots, pumpkins, and sweet potatoes are abundant in alpha and beta-carotene, which serve as precursors to vitamin A, essential for vision, immune function, and skin health. These phytonutrients also exhibit strong anti-inflammatory properties, supporting cardiovascular health by reducing cholesterol oxidation and improving blood vessel function. Additionally, lutein and zeaxanthin found in orange and yellow foods, such as pumpkin and mango, protect against age-related macular degeneration by filtering harmful blue light and reducing oxidative damage in the retina.
Green fruits and vegetables, including spinach, broccoli, and asparagus, boast chlorophyll, glucosinolates, lutein, and zeaxanthin, all of which provide extensive health benefits. Chlorophyll aids in detoxification by supporting liver function and binding to potential carcinogens, helping to eliminate them from the body. Glucosinolates, found in cruciferous vegetables like broccoli and Brussels sprouts, are sulfur-containing compounds known to support cancer prevention by enhancing the body’s natural detoxification enzymes. Additionally, the lutein and zeaxanthin in green vegetables contribute to eye health, reducing the risk of cataracts and macular degeneration.
Blue and purple fruits and vegetables such as radicchio, purple cabbage, and blueberries derive their colors from anthocyanins and anthocyanidins, compounds that have been widely studied for their brain-protective and cardiovascular benefits. These phytonutrients help improve cognitive function by enhancing blood flow to the brain, reducing neuroinflammation, and promoting memory retention. Anthocyanins also support heart health by strengthening blood vessels, reducing arterial stiffness, and lowering LDL cholesterol levels. Additionally, they play a role in reducing muscle damage and improving recovery in athletes due to their anti-inflammatory and antioxidant properties.
White and brown fruits and vegetables (and in this group, we can count legumes, whole grains, nuts, and seeds) like mushrooms, turnips, and cauliflower contain flavones, glucosinolates, and thiosulfinates, which play essential roles in health maintenance. Flavones found in onions and parsnips have been linked to reduced inflammation and improved cardiovascular function by promoting better blood flow and reducing oxidative stress. Glucosinolates, present in cauliflower and turnips, support detoxification pathways in the liver, helping to eliminate harmful substances from the body. Thiosulfinates, abundant in garlic and onions, have antimicrobial properties and contribute to immune system function by combating harmful bacteria and reducing the risk of infections.
Health Benefits of Eating the Rainbow
We have the best coverage from a health standpoint when we’re consuming all of these phytonutrients regularly, which in practice means we’re enjoying the full spectrum of colorful fruits and vegetables on a daily or near-daily basis.
A comprehensive 2022 umbrella review, which analyzed 86 studies encompassing 449 health outcomes and data from over 37 million participants, concluded that 42% of health outcomes were positively influenced by color-associated pigments. These beneficial outcomes span a wide range of health conditions, including body weight management, improvements in lipid profiles, reduced inflammation, protection against cardiovascular disease, decreased mortality risk, lower incidence of type 2 diabetes, and mitigated cancer risk. Additionally, the review highlighted that individual phytonutrients within each color category have distinct mechanisms of action that contribute to these benefits, such as their roles in oxidative stress reduction, gut microbiota modulation, and immune system support. It also emphasized that the synergistic effects of consuming a variety of these compounds may amplify their protective effects, reinforcing the importance of dietary diversity. Moreover, this review shows that color-associated fruit and vegetable variety may confer additional benefits to population health beyond total fruit and vegetable intake.
A 2019 review further supports the importance of consuming a variety of colorful fruits and vegetables. This review examined the relationship between phytonutrient intake and health outcomes, emphasizing that different plant pigments work synergistically to provide comprehensive health benefits. The study found that individuals with the highest intake of color-diverse plant foods had reduced risks of metabolic syndrome, improved cardiovascular health, and enhanced cognitive function. Additionally, the review highlighted that the unique compounds found in different color groups support specific physiological functions, reinforcing the need to consume a wide array of plant-based foods for optimal health outcomes.
A 2021 review examined the effects of phytonutrient diversity on metabolic health, cognitive function, and disease prevention. This review found that higher intakes of a diverse range of phytonutrients were linked to improved gut microbiome composition, reduced oxidative stress, and enhanced immune responses. Additionally, consuming a broad spectrum of plant-based compounds was associated with lower risks of neurodegenerative diseases, type 2 diabetes, and cardiovascular conditions. The findings further reinforce that diversity in fruit and vegetable consumption is crucial for maximizing health benefits, as different phytonutrients interact in unique ways to support bodily functions and prevent chronic disease.
So, in addition to eating enough fruit and vegetables, we definitely want to mix up the color families they belong to!
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Phytonutrients, Benefits & Examples
The most common pigment-associated phytonutrients and their health benefits, along with example foods, are summarized in the table below.
| Color | Phytonutrients | Health Benefits | Example Foods (and Nutrivore Scores) |
| Red | β-cryptoxanthin lycopene proanthocyanins anthocyanins | -antioxidant anti-inflammatory -reduces risk of some cancers -reduces risk of osteoporosis -reduces risk of cardiovascular disease -reduces risk of Alzheimer’s disease | red bell peppers – 1358 tomatoes – 983 strawberries – 762 rhubarb – 598 pomegranate – 256 cherries – 171 |
| betalains | -antioxidant -anti-inflammatory -reduces cancer risk -reduces cardiovascular disease risk -supports liver health -improves insulin sensitivity -may reduce risk of neurodegenerative disease | rainbow chard – 6573 beet greens – 3259 beet – 2013 prickly pear – 881 red dragon fruit – 800 amaranth – 207 | |
| Orange and Yellow | α-carotene β-carotene lutein zeaxanthin chalcones flavonols | -antioxidant -anti-inflammatory -reduces risk of cardiovascular disease -reduces risk of cancer -improves insulin sensitivity -supports immune function -improves vision and eye health | pumpkin – 1036 carrots – 899 sweet potatoes – 379 pineapple – 358 mango – 341 banana – 185 |
| Green | chlorophyll glucosinolates lutein zeaxanthin | -antioxidant -anti-inflammatory -strongly reduces cancer risk -reduces cardiovascular disease risk -improves vision and eye health | spinach – 4548 broccoli – 2833 brussels sprouts – 2817 asparagus – 1385 green bean – 605 kiwi – 453 |
| Blue and Purple | anthocyanins anthocyanidins tannins | -antioxidant -anti-inflammatory -mediates pain -improves memory and cognition -reduces cancer risk -reduces cardiovascular disease risk -improves vision and eye health -prevents dental carries | radicchio – 2471 purple cabbage – 1369 blackberries – 743 plum – 521 eggplant – 563 blueberries – 396 |
| White and Brown | flavones glucosinolates thiosulfinates tannins | -antioxidant -anti-inflammatory -reduces cancer risk -reduces cardiovascular disease -risk prevents dental carries | turnips – 1954 mushrooms – 1872 cauliflower – 1585 onion – 380 parsnips – 372 white potatoes – 273 |
Incorporating a diverse range of colorful fruits and vegetables into your daily meals not only enhances the visual appeal of your plate but also provides a robust array of phytonutrients essential for maintaining optimal health.
Tips & Tricks to “Eat the Rainbow”
By embracing the principle of “eating the rainbow” and incorporating a diverse range of colorful fruits and vegetables into your diet, you can maximize your intake of essential nutrients and phytonutrients, supporting various aspects of health and promoting overall vitality. Aim for dietary representation of each of the five color families for fruits and veggies: red, orange and yellow, green, blue and purple, and white and brown. And, aim for at least a couple of servings from each of the five color families over the course of the week, and even better if you can get all five colors in every day!
Here are some tips for “eating the rainbow” to ensure you’re getting a variety of nutrients from different colors of fruits and vegetables:
- Plan by Color: Aim to include at least two different-colored fruits or veggies at each meal, such as red peppers and green broccoli, or blueberries and bananas.
- Choose Colorful Snacks: Keep a mix of colorful snacks on hand, like cherry tomatoes, baby carrots, or mixed berries, to add variety throughout the day.
- Incorporate Colorful Smoothies: Blend brightly colored fruits and vegetables, like spinach, berries, mango, and carrots, for a nutrient-rich, rainbow-colored smoothie.
- Use Frozen and Fresh Produce: Frozen fruits and veggies are a convenient way to add color to meals, especially when certain fresh produce is out of season.
- Experiment with Variety: Try new or less familiar colorful foods, like purple cauliflower, golden beets, or rainbow chard, to add more color and nutrients to your meals.
- Make Rainbow Salads: Create salads with a mix of colors, such as leafy greens, shredded carrots, cherry tomatoes, red cabbage, and sliced bell peppers.
- Top Dishes with Color: Garnish meals with colorful additions like fresh herbs, pomegranate seeds, or radish slices for a nutritional and visual boost.
- Cook with Colorful Herbs and Spices: Add herbs and spices, like turmeric, paprika, and parsley, to dishes for both color and a nutritional boost.
- Try a New Recipe Each Week: Make it a goal to try a recipe each week that features a different color theme, such as an orange-themed stir fry with sweet potatoes and carrots.
- Use Colorful Fruits in Desserts: Incorporate fruits like strawberries, blackberries, and kiwi in desserts for natural sweetness, color, and extra nutrients.
- Rotate Your Favorites: Instead of eating the same fruits and veggies every day, rotate your favorites with similar options in other colors (like red bell peppers for yellow or green ones) to ensure a wider range of nutrients.
Citations
Expand to see all scientific references for this article.
Blumfield M, Mayr H, De Vlieger N, Abbott K, Starck C, Fayet-Moore F, Marshall S. Should We ‘Eat a Rainbow’? An Umbrella Review of the Health Effects of Colorful Bioactive Pigments in Fruits and Vegetables. Molecules. 2022 Jun 24;27(13):4061. doi: 10.3390/molecules27134061.
Di Lorenzo C, Colombo F, Biella S, Stockley C, Restani P. Polyphenols and Human Health: The Role of Bioavailability. Nutrients. 2021 Jan 19;13(1):273. doi: 10.3390/nu13010273.
Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”. J Nutr Metab. 2019 Jun 2;2019:2125070. doi: 10.1155/2019/2125070. Erratum in: J Nutr Metab. 2020 Nov 28;2020:5631762. doi: 10.1155/2020/5631762.
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