The Power of Color: Why a Rainbow Diet is Essential for Your Health
Fuel your body with color, and discover how phytonutrients support whole-body wellness.
“Let food be thy medicine and medicine be thy food.” — Hippocrates
Are You Eating Enough Color?
Most Americans aren’t. According to the CDC, the average adult consumes just 1 servings of fruit and 1.6 servings of vegetables per day—well below the recommended 1.5–2 cups of fruit and 2–3 cups of vegetables.
Even more concerning, many people stick to the same few foods, often prepared in processed forms. Think fries, ketchup, and iceberg lettuce.
Why Eating a Variety of Colors Matters
Eating a wide range of colorful plant foods such as fruits, vegetables, herbs, whole grains, legumes, and nuts ensures your body receives diverse phytonutrients. These powerful compounds help:
- Support immune function
- Fight inflammation
- Boost heart and brain health
- Reduce the risk of chronic disease
What Each Color Can Do for You
A colorful plate is more than pretty; each hue brings unique health benefits:
🔴 Red Foods
Tomatoes, strawberries, watermelon, red peppers
Key nutrients: Lycopene, Anthocyanins
Benefits: Supports heart health, reduces cancer risk, protects skin from UV damage
🟠🟡 Orange & Yellow Foods
Carrots, sweet potatoes, oranges, mangoes
Key nutrients: Carotenoids, Vitamin C
Benefits: Strengthens immunity, promotes eye health, supports skin vitality
🟢 Green Foods
Spinach, kale, broccoli, avocados
Key nutrients: Chlorophyll, Lutein, Indoles
Benefits: Supports detoxification, enhances eye health, reduces cancer risk
🔵🟣 Blue & Purple Foods
Blueberries, blackberries, eggplant, purple cabbage
Key nutrients: Anthocyanins, Resveratrol
Benefits: Improves brain function, supports heart health, reduces inflammation
⚪ White & Brown Foods
Garlic, onions, mushrooms, cauliflower
Key nutrients: Allicin, Flavonoids
Benefits: Strengthens immune response, lowers blood pressure, combats inflammation
Simple Ways to Add More Color to Your Diet
- Try a new fruit or vegetable each week
- Add one extra serving of veggies per day
- Mix up your salad ingredients
- Snack on raw veggies with hummus or guacamole
- Blend a colorful smoothie with berries, leafy greens, and chia seeds
Upcoming Event: Food as Medicine – Incorporating Healthy Foods into Your Diet
Join us on April 22 at 6 PM for a hands-on cooking class where we explore the healing power of colorful foods. You’ll learn to use food as medicine, understand the science behind phytonutrients, and enjoy a delicious tasting menu.
Register via the Mindbody app or call 704-390-7150, ext 2.
