Want to Eat Smarter? Try Eating the Rainbow

Eating a variety of fruits and vegetables of different colors is a great way to ensure that you’re getting enough of the right fuel to get you through your day.

What Does it Mean to “Eat the Rainbow?”

  Beet Salad —  Order Now

Beet Salad — Order Now

Foods found in nature come in an array of different colors. 

It’s nature’s way of ensuring that you’re getting all of the proper nutrients that your body needs.

The phrase, “eat the rainbow” is a fun way to challenge yourself to expand the parameters of your diet.

Include food that you might otherwise overlook.

You can learn a lot about your food and what you’re eating simply by looking at the color.

  Spicy Grilled Beef Salad —  Order Now

Spicy Grilled Beef Salad — Order Now

If you’re noticing too much of one color on your plate, perhaps it’s time to diversify your meal.

Even if you have a green salad, opt to include hints of red with some cherry tomatoes or you can squeeze a wedge of a yellow lemon on top to add a little bit of vitamin C zest.

Are you curious to know what food color alludes to what nutritious benefit?

Each different color tunes you in to which vitamins and minerals are the densest in any given bite.


Vegetables that are red are often packed with antioxidants.

Antioxidants occur naturally in plant-based foods and they’re essential for a well-working body because they help prevent cell damage within the body.

Flavonoids and carotenoids give food found in nature it's red hue.

Flavonoids have immune system benefits and carotenoids are helpful for maintaining healthy vision.

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When you think of orange foods you might think of, well, an orange. And oranges are commonly known to be packed with vitamin C.

Foods found in nature that have an orange hue are credited with having much vitamin C, as well as vitamin A, and beta-carotene.

Vitamin C is necessary for your body’s growth, development, and repair of tissues. (WebMD).

Beta-carotene is the precursor to vitamin A. Vitamin A is necessary for cognitive functions, brain health, great skin, and maintaining stellar vision, (Draxe).

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The yellow color that occurs naturally in produce is a product of an antioxidant called carotenoid zeaxanthin, beta-cryptoxanthin, and vitamin C.

Although difficult to pronounce, according to our source, carotenoid zeaxanthin is “at the forefront of eye health research.”

Beta-cryptoxanthin is also abundant in yellow-colored natural foods, and it also is converted to vitamin A after consumption—which, as you recall, is important in thinking sharp and looking sharp.

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Important vitamins are found in green-colored produce. Flavonoids and lutein are attributed to creating the green color in fruits and vegetables.

A study published in 2009 found that flavonoids have "the potential to promote memory, learning, and cognitive function," (NCBI).

Lutein is nicknamed "the eye vitamin" because it's a type of antioxidant that supports eye health.

Do you think that if you eat a lot of greens rich in flavonoids and lutein you can develop genius, x-ray vision superpowers?

Blue and Indigo

You know those beautiful blue and indigo hues that you love about berries? That color is due to anthocyanins. And don’t worry, you don’t have to know how to pronounce or spell this vitamin in order to reap the benefits.

Eating foods rich with anthocyanins reduces oxidative stress and is credited with graceful aging.

When oxidative stress occurs, it causes cell damage, and cell damage can show itself in a variety of ways, from wrinkles to inflammation.

Blueberries are commonly compared to the fountain of youth, because of its antioxidant properties.

Are you feeling inspired to try a rainbow diet? Choose from hundreds of meal kits and build a rainbow meal plan that works for you. Plus, everything will be delivered to your door—no stress.

What’s On Your Plate?

What colors do you typically see on your plate? Do you keep the Rainbow Concept in mind when you’re planning your meals? Did you learn anything new today? Share your favorite fact with us and comment below if you have any questions. Start the conversation. We always love to hear from you.

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