By Dustin Owen

he colors of our foods are not just eye-catching; they signify the presence of various essential nutrients that contribute to our overall well-being. "Eating a rainbow of fruits and vegetables isn't just a visual delight; it's a nutritional goldmine. The different colors signal the presence of various phytonutrients, each with its own unique health benefits," says Dr. Wendy Bazilian, registered dietitian and author of The SuperFoodsRx Diet. A well-rounded diet promotes optimal health and reduces the risk of chronic diseases. Embracing the rainbow is also an excellent strategy for children, as colorful, appealing foods can make healthy eating more enticing. So, the next time you're at the grocery store or planning a meal, think about how you can infuse more colors into your plate and savor the benefits that nature's palette has to offer.


Whole grains, nuts & seeds:

Rich in fiber, which supports digestive health, regulates blood sugar, and helps with weight management.


Tomatoes, red bell peppers

& strawberries:

Rich in lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers.

Orange & Yellow

Carrots, sweet potatoes

& oranges:

Loaded with beta-carotene, which the body converts into vitamin A. Promotes healthy vision and immune function.

White & Tan

Bananas, onions & garlic:

Contain allicin, which has antibacterial and antifungal properties. They may also help reduce the risk of heart disease.


Spinach, broccoli & kiwi:

Packed with vitamins, including vitamin K for bone health and folate for cell growth. They also offer a hefty dose of chlorophyll, which helps detoxify the body.

Blue & Purple

Blueberries, eggplants & blackberries:

High in anthocyanins, which have antioxidant properties that protect cells and support brain function.