3 Minute Read
You’ve probably heard the phrase “eat the rainbow” — but it’s more than just a fun slogan. This colorful guidance is rooted in serious science. Fruits and vegetables get their bright hues from natural compounds called phytonutrients, and each color signals different health benefits. When you aim to eat a variety of colorful produce, you’re not just making your plate pretty — you’re fueling your body with a broad range of nutrients that support immunity, energy, digestion, and more.
Fruits and vegetables like tomatoes, strawberries, red bell peppers, and watermelon are rich in lycopene and anthocyanins. These compounds have been linked to heart health and may help reduce the risk of certain cancers. Lycopene also supports skin health and protects against sun damage.
Carrots, sweet potatoes, oranges, and mangoes are packed with beta-carotene, which converts to vitamin A in the body — crucial for eye health and immune function. Citrus fruits also bring a big dose of vitamin C, helping with collagen production and overall immune support.
Leafy greens, broccoli, kiwi, and green apples are rich in chlorophyll, folate, and lutein. These nutrients support everything from eye health to tissue repair. Cruciferous vegetables like kale and brussels sprouts also offer compounds that may help detoxify the body and reduce cancer risk.
Blueberries, purple cabbage, eggplant, and blackberries are high in anthocyanins, powerful antioxidants that support brain health and may help fight inflammation. These deeply pigmented foods are also linked to heart and brain health.
Don’t skip the more neutral-colored produce like onions, garlic, mushrooms, cauliflower, and sauerkraut. These are full of allicin, potassium, and other nutrients that can boost immunity, support blood pressure regulation, and protect against harmful bacteria.
No single fruit or vegetable contains all the nutrients your body needs. That’s why variety is key. When you include a wide range of colors, you ensure you’re covering your bases with fiber, antioxidants, vitamins, and minerals.
For example, eating only apples and carrots every day may give you vitamin C and beta-carotene, but you’ll miss out on the brain-boosting power of blueberries or the liver-supporting benefits of leafy greens.
Eating the rainbow isn’t just a visual goal — it’s a nutritional strategy. By choosing a variety of colorful fruits and vegetables each day, you’re supporting whole-body health and fueling your body with everything it needs to thrive. Plus, your meals will never look (or taste) boring again.
Anna Bishop, Dietetic Intern from A-State
“We are fortunate to work with many state and local organizations, growers, and grocers to impact communities in need.”
