The Colors of the Rainbow

As we discussed before in The Six Pillars of Health: Optimal Nutrition, the goal with this pillar is that we support our body, our lifestyle, our lives in general with nutrition that allows us to do what we want to do in our day-to-day lives. By eating the rainbow, we make sure we are getting a variety of foods in our diet to support of the different needs our bodies have. Here is a quick, colorful rundown of some of the benefits of eating each color.


Peppers, tomatoes, strawberries, apples, grapes, beets, pomegranate, watermelon, pink grapefruit etc. Foods of this color contain phytochemicals such as lycopene’s and anthocyanins and…

  • Reduce risks of certain cancers, diabetes, heart disease, and stroke
  • Revitalizes skin
  • Fights damaging free radicals


Oranges, lemons, carrots, pineapple, peaches, mango, sweet potatoes, apricots, cantaloupe, pumpkin, butternut squash, acorn squash, etc. Foods of this color contain alpha and beta carotene, which in the body are converted into vitamin A and…

  • Reduces risks of cancers and heart disease
  • Protects vision and skin
  • Boosts immunity


Kale, broccoli, brussels sprouts, asparagus, spinach, peas, kiwi, leafy greens (such as lettuce, kale, spinach, arugula, mixed greens, chard, romaine), green cabbage, artichoke, zucchini (and other summer squashes), etc. Green foods are full of chlorophyll, which is an antioxidant with numerous health benefits. The primary effect is clearing toxins from the body and supporting digestive enzymes and absorption of nutrients.

  • Reduces risk of cancer
  • Increases energy and vitality
  • Detoxifies the body


Berries, grapes, eggplant, plums, figs, purple cabbage, radishes, grapes etc. Blue and Purple foods contain anthocyanins and proanthocyanins, a perfect pair of super-charged antioxidants.

  • Boosts memory and reduces risk of Alzheimer’s
  • Fights inflammation
  • Protects cells
  • Boosts heart function


Cauliflower, onions, garlic, potatoes, mushrooms, etc. So, I know that white is not a color of the rainbow. I invite you to think of white as being the color of beautiful fluffy clouds in the sky that make the rainbow even more beautiful! Including these foods as part of your rainbow diet. White foods…

  • Reduces risks of cancers and heart disease
  • Helps balance hormones and lower cholesterol
  • Strengthens bones
  • Reduce inflammation

You have heard the saying, “We are what we eat?” It is so true. I invite you to be the rainbow! Rainbows and you are beautiful!