Eat the Rainbow:

The Simple Guide to Nutrient Variety

If there’s one easy nutrition rule you can follow starting today, it’s this: eat the rainbow. This simple habit ensures your body gets a wide range of vitamins, minerals, and antioxidants, all vital for keeping you energized, protected, and feeling your best. Research from the Centers for Disease Control and Prevention (CDC) and Harvard School of Public Health shows that different plant pigments (called phytonutrients) provide distinct health benefits. When you mix colors on your plate, you’re giving your body a natural multivitamin straight from the source.

Red fruits and vegetables are rich in lycopene and anthocyanins, compounds that support heart health and reduce inflammation.

Examples: Tomatoes, strawberries, watermelon, cherries, red bell peppers

Benefits:

• Supports healthy blood pressure

• Protects cells from oxidative stress

• Promotes a strong heart and clear skin

Bright orange and yellow produce are high in beta-carotene (a form of Vitamin A) and Vitamin C, both essential for immune function and glowing skin.

Examples: Carrots, mangoes, sweet potatoes, oranges, squash.

Benefits:

• Strengthens your immune system

• Promotes clear vision

• Aids collagen production for skin health

Greens are the cornerstone of any healthy diet, packed with chlorophyll, folate, magnesium, and Vitamin K. These nutrients help cleanse the body and support energy metabolism.

Examples: Broccoli, spinach, kale, green beans, bok choy

Benefits:

• Supports natural detoxification

• Boosts bone health

• Improves digestion and energy

Dark-colored fruits and vegetables get their rich hues from anthocyanins, which are powerful antioxidants that help protect brain cells and support memory.

Examples: Eggplant, blueberries, black grapes, purple cabbage

Benefits:

• Enhances memory and focus

• Protects against age-related decline

• Reduces inflammation

Start small. You don’t have to overhaul your diet.

Try these easy swaps and ideas:

• Add berries to your morning oatmeal.

• Mix leafy greens into your lunch wrap or smoothie.

• Roast a mix of colorful vegetables for dinner.

• Snack on mango slices, red peppers, or purple grapes instead of processed foods.

Pro tip: The deeper the color, the more concentrated the nutrients. Aim for at least three different colors in every meal.

The more colors on your plate, the more nature takes care of you. Eating the rainbow is one of the simplest, most natural ways to nourish your body from the inside out.