Follow Us

Rainbow vegetables and fruits

rainbow vegetables

Why should we eat the rainbow vegetables and fruits?

What each color says?

Eating a variety of colorful just like rainbow vegetables and fruits in often recommended because each color group contains different phytonutrients and consuming a rainbow of colors and sure a broad range of health benefits. Here are some common phytonutrient rich colors and their associated benefits.

  • Red colored vegetables and fruits for inflammation; – They contain Anthocyanins and lycopene. They help in inflammation, cancer, heart disease and brain function. For example; Tomatoes, Beets, Red peppers, Pomegranate, Strawberries and Watermelon.
rainbow vegetables
  • Orange colored fruits and vegetables for reproductive health; – They contain carotenoids and bioflavonoids. These orange color compounds are found in ovary. They are useful in hormonal health, reproduction, skin, hair, eye health and endometriosis. For example; Orange, Papaya, Mango, Apricots and carrots.
rainbow vegetables
  • Yellow colored vegetables and fruits for happiness and digestion; – They are fire element. They are high in tryptophan, that produce serotonin (happiness hormone). They help in indigestion or nausea and help liver to detoxify. For example; Pineapple, Lemon, Banana and Ginger.
yellow color fruits
  • Green colored vegetables and fruits for heart and blood or detoxification; -They contain chlorophyll. They are helpful in heart health and blood build. They have antioxidant property. For example; All leafy greens, Wheatgrass, Broccoli, Kale, Sea vegetables, Avocado, Green grapes and Kiwi.
  • Blue purple-colored vegetables and fruits for brain health; – They contain Flavonoids and Proanthocyanins. They are useful in brain health, mood, learning and memory. For example; Eggplant, Blackberries, Blueberries, Plums and Raisins.
  • White and brown colored fruits and vegetables; – They’re not as vibrant in color, still certain beneficial phytonutrients. For example; Onions, Garlic, Mushroom and Cauliflower.
  •  Allicin in garlic has anti-microbial properties.
  •  Glucosinolates in cruciferous vegetables are associated with Cancer prevention.

In summary, Incorporating a variety of colorful vegetables and fruits into your diet and shows a wide array of phytonutrients, each with unique health benefits.

Remember, that cooking methods can affect the nutrient content, so it’s generally best to steam or lightly sautéing vegetables to preserve their phytonutrients.

Dr.Hetal Patel


Leave a Comment