Eating the Rainbow: How a Colourful Diet Impacts Your Health

Have you ever wondered why you are drawn to a vivid sunset or a blossoming garden? Colour has a common language that appeals to our senses, which is its charm.

Let’s use a scenario that everyone is familiar with. How exciting it was to open a large box of crayons as a kid. The endless array of colours just waiting to breathe life into your creations. Imagine your dinner plate as a canvas and the brilliant hues of the fruits and vegetables as the paintbrush tips that will help you create a masterpiece of health.

Putting this entrancing palette onto your plate, an assortment of orange carrots, violet turnips, yellow pumpkins, green peppers, and red tomatoes gives a package full of nutrients. Beyond the eye-catching display, these colours are the secret to living a longer, healthier life.

A colourful diet is crucial in providing us with the nutrients our bodies need. You are always searching for ways to keep yourself fit and fabulous; the more colourful your diet you take, the more fit you are.

The motto is to “eat the rainbow,” which simply means to include more colourful plant-based foods in your diet. Thus, all you need to do is add some colourful fruits and vegetables to your weekly diet. So, get ready to zoom in and out of the rainbow to find the easiest way to include a colourful diet into your routine.

What Is a Colourful Diet?

Consuming fruits and vegetables in a rainbow of hues, such as red, yellow, purple, green, orange, and so on, is known as a rainbow diet. This diet aims to reduce the amount of meat, fat, carbohydrates, and gluten that may overburden your body and eventually cause illness.

Fruits and vegetables in the colourful diet include certain micronutrients that can promote health and supply essential antioxidants and anti-inflammatory compounds.

This diet’s high fibre content can benefit your digestive system, which in turn can improve your general health, including your mental health ^[1].

Also read- How to identify fresh fruits and vegetables

How to Eat a Colourful Diet?

Following is a rundown of fruits and vegetables sorted by colour, the phytonutrients they contain, and which foods you’ll find them in.

1. Red Diet

Including red foods in your diet can have several positive health effects. Red fruits and veggies are frequently high in particular nutrients and phytochemicals that support general health. Rich in potent antioxidants, red fruits and vegetables have been demonstrated to help control heart disease, maintain eye health, and lower the risk of age-related macular degeneration ^[2]. The following are some advantages of eating red foods:

#1 Tomato

Rich in lycopene, a substance that gives it a red colour. Tomatoes are associated with various health benefits, and consuming those helps prevent constipation, giving you a happy tummy feel.

#2 Strawberries

It contains vitamin C, manganese, and antioxidants. Eating a lot of strawberries supports your immune system and may lower your chances of getting sick when you’re around germs.

#3 Cherries

It contains anthocyanins with antioxidant and anti-inflammatory properties. Thus, munching on cherries will help you lower cholesterol and manage blood sugar levels.

#4 Raspberries

It contains mineral called manganese, necessary for healthy bones and skin and helps regulate blood sugar. One cup of raspberries provides 8 grams of fibre, far more than most fruits in the produce aisle ^[3].

#5 Red Bell Peppers

They are rich in vitamins and antioxidants, especially vitamin C. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.

#6 Watermelons

Known for their high water content, these red melons help lose weight and keep you hydrated.

#7 Red Apples

They provide dietary fibre, vitamins, and minerals that aid digestion and, at the same time, support a healthy immune system

#8 Pomegranates

Eating pomegranates daily or drinking the juice can be an excellent aid for your immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion, and make your skin glow too

#9 Beets

Beetroots are nutrient-dense and a fantastic source of fibre, iron, manganese, potassium, folate (vitamin B9), manganese, and vitamin C.

So, start including reds in your plate and give your body sufficient nutrients!!

Planning nutrient-dense meals and constantly seeking new ways to increase fibre intake may be tricky. And at times, you might be unsure about how to approach it and who to counsel. Aashirvaad Atta with Multigrains and a group of knowledgeable nutritionists, have made it simple to start your journey towards a balanced diet through the My Meal Plan test. This test will assist you with how much fibre you take daily and offer you a thorough meal plan that fits the recommended intake. So make the most of it by just clicking the link.

2. Orange Diet – A Colourful Diet

In addition to offering a vibrant, upbeat pop of colour to a plate of food, orange foods are also incredibly nutritious. Carotenoids, which naturally give orange fruits and vegetables their rich, vibrant colour, are found in high concentrations in these foods. Many carotenoids are transformed into vitamin A by our bodies. We require vitamin A for clear vision, healthy skin, and a strong immune system ^[4]. Orange foods include the following:

#1 Carrot: It is rich in beta-carotene so carrots are not only good for eye health but also contribute to overall immunity.

#2 Sweet Potatoes: They are rich in antioxidants and fibre, which shield your body from the damaging effects of free radicals and support a healthy digestive system and brain.

#3 Oranges: They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.

#4 Pumpkins: Known for their rich beta-carotene content, they are delicious and contribute to eye health.

#6 Mangoes: This delicious fruit provides a good dose of vitamin C and A.

#7 Bell Peppers (Orange Varieties): These peppers contain vitamin C and contribute to the colour variety in your meals.

#8 Apricots: These small, orange fruits are rich in beta-carotene and provide essential vitamins and minerals.

# 9 Papayas: Papayas also contain enzymes that aid digestion and are loaded with vitamin C,

You will receive a range of nutrients from eating various orange foods, including vitamins and antioxidants vital for good health. Keep in mind that the key to getting a wide range of nutrients that support well-being is having a varied and colourful diet.

3. Green Diet

Green foods are a broad category of foods that exhibit a green colour, usually due to chlorophyll. Notably, most leafy green vegetables are low in salt, cholesterol, and carbs and high in fibre, iron, magnesium, potassium, folate, and calcium. They are also rich in vitamins A, C, E, and K. Consuming a diet heavy in leafy greens can lower the risk of obesity, heart disease, and high blood pressure, among other health benefits ^[5]. Some green foods are as follows:

#1 Spinach: Rich in iron and vitamin K, supports bone health, and helps in blood clotting.

#2 Broccoli: Packed with fibre, vitamin C, and antioxidants, it supports digestion and boosts immune function.

#3 Avocado: Contains healthy monounsaturated fats, promotes heart health, and provides a good source of potassium.

#4 Kale: High in vitamins A, C, and K, as well as antioxidants; supports eye health and boosts the immune system.

#5 Cucumbers: Hydrating, low in calories, and a good source of vitamins and minerals; supports hydration and weight management.

#6 Zucchini: Low in calories, rich in vitamins A and C, and a good source of fibre; supports digestion and weight control.

#7 Kiwi: High in vitamin C, supports immune function and provides fibre for digestive health.

#8 Asparagus: Rich in folate, vitamin K, and antioxidants; supports healthy pregnancy and aids in blood clotting.

#9 Green Bell Peppers: An excellent source of vitamin C, they support immune health and provide antioxidants for overall well-being.

Consuming a range of green vegetables can help you maintain a healthy eating pattern. Green foods’ wide range of nutrients promotes general health and offers several health advantages.

4. Yellow Diet – A Colourful Diet

Yellow foods are those that have a yellow colour, often due to the presence of specific pigments such as beta-carotene and flavonoids ^[6]. In general, yellow fruits and vegetables are excellent providers of heart- and eye-healthy vitamins and antioxidants that can help fight some types of disease. Due to their high vitamin A levels, several yellow foods are good for your skin. Here are some examples of yellow foods:

#1 Bananas: A good source of potassium and vitamin B6.

#2 Pineapple: Contains vitamin C, manganese, and digestive enzymes.

#3 Lemons: High in vitamin C, known for its immune-boosting properties.

#4 Mangoes: Packed with vitamins A and C and fibre.

#5 Yellow Bell Peppers: Rich in vitamin C and a variety of antioxidants.

#6 Corn: Contains fibre, vitamins, and minerals.

#7 Yellow Squash: A low-calorie vegetable with vitamins and minerals.

#8 Papaya: Provides vitamin C, folate, and digestive enzymes.

#9 Peaches: Rich in vitamins A and C and dietary fibre.

#10 Yellow Tomatoes: Good source of Iron and Vitamin C.

Eating a range of yellow foods can help you get a varied intake of nutrients and offer several health advantages. In many cases, the yellow hue of these foods indicates the presence of certain substances that promote general health and well-being.

5. Purple Diet- A Colourful Diet

Purple foods include various fruits, vegetables, and other vivid purple foods. Anthocyanin, abundant in purple fruits and vegetables, benefits heart disease, inflammation, and brain function. Including purple foods in your diet plan is advantageous since they may also improve mood and promote relaxation  ^[7]. These are some purple food options:

#1 Eggplant: This versatile vegetable is rich in fibre and antioxidants.

#2 Purple Potatoes: These spuds contain antioxidants and may have lower glycemic index levels than other potatoes.

# 3 Purple Cabbage: Known for its high vitamin C content and anthocyanin antioxidants.

#4 Purple Carrots: Similar to orange carrots but with added anthocyanins, contributing to their purple colour.

#5 Beets: While commonly associated with red, some beet varieties have a purple hue and contain betalains, which offer antioxidant benefits.

#6 Blackberries: Rich in antioxidants, fibre, and vitamins C and K.

#7 Blueberries: Packed with anthocyanins and antioxidants, they are known for their potential cognitive and heart health benefits.

#8 Grapes (Purple Varieties): These fruits contain resveratrol and other antioxidants beneficial for heart health.

#9 Plums: Rich in vitamins, minerals, and antioxidants, they benefit digestive health.

You can obtain a spectrum of antioxidants, vitamins, and minerals that promote general health and well-being by including various purple foods. These items not only provide colour and variation to your meals, but they are also quite nutritious.

Sometimes you could feel perplexed about your digestive quotient. But things do get simpler with Aashirvaad Digestive Quotient. Your digestion score on a scale of 100 is determined by the digestion Quotient test, developed by Aashirvaad Atta alongside Multigrains and a group of qualified nutritionists. Take this two-minute quiz to find your Digestive Quotient, then use your scorecard to appropriately plan your meals and assess how well your journey towards a Happy Tummy is progressing.

Reach for the Rainbow

The ultimate goal for a robust plate is to consume 4-1/2 cups of vibrant fruits and vegetables daily. Here are a few strategies to get it done:

• Small portions: One serving is 1/2 cup of chopped raw fruit or vegetables. Since leafy greens require more room, a serving is one cup of chopped greens. One serving of dried fruit is equivalent to 1/2 cup.
• Consider in pairs: Aim to have two meals daily—two in the afternoon and two at night.
• Snacks also apply: Are you experiencing hunger in between meals? Snackle on some fruit or take some raw vegetables in slices to go.
• Take a look at your cart while you shop: To enhance the variety of colours and phytonutrients in your cart, replace a few items if you notice that most of your selections are the same colour or two.
• Eat vibrantly: Have a cup of veggie soup first. Pick a salad, such as spinach. Add more veggies. Finish off your dinner with a refreshing cup of green tea and some fresh fruit for dessert.
• Look local: Fresh produce is often available from community-supported farms, buying clubs, co-ops, and farmers’ markets. Seek a farmer’s advice on innovative ways to eat exotic fruits and vegetables.
• Frozen veggies are also acceptable: Eating in season is ideal, but frozen fruits and vegetables are equally nutritious as their fresh counterparts, mainly because seasonal produce may be scarce.

Keep in mind that fruit and vegetable colour is everything, and the more varied, the better.

Recipe Ideas to Inspire You to Add Colour and Variety to Your Meals

It’s common knowledge that it makes sense to “eat the rainbow.” Nutrient-dense foods tend to be colourful, and it’s best to eat a variety of colours. Explore these lovely, healthful dishes that are ideal for daily use. In fact, each one of the recipes below includes at least five colours from the rainbow!

Rainbow Salad:

Use fresh vegetables to make a colourful and delicious Rainbow Salad! Add the bell peppers, purple cabbage, carrots, tomatoes, cucumbers, and creamy avocado to the mixed greens. For added flavour, feel free to add some crumbled feta cheese.

In a bowl, combine olive oil, balsamic vinegar, honey, and mustard to make the dressing. Pour some over the salad and stir gently. This salad is healthy in addition to being attractive. Every bite has a distinct flavour and is crispy. Try it for a delicious and nutritious supper!

Colourful Wrap:

To start your day with a satisfying and flavourful meal, try the Breakfast Wrap. Enjoy the Rainbow Wrap with Carrot Ginger Dressing—it’s delicious and will give you a taste explosion with every bite!

Using whatever vegetables you have in your fridge or growing in your yard to customise this wrap is one of its lovely features. Leafy greens such as kale, red tomatoes, yellow pepper, and radish are excellent ways to start your morning full of nutrients.

Spread the hummus onto your wrap, then begin adding your preferred vegetables! You’ll be in for a creamy crunch that will awaken your palate and many nutrients that will energise your body!

Rainbow Smoothie:

Blend several coloured layers to create a delicious Rainbow Smoothie! Start with red by combining water or coconut water, Greek yoghurt, strawberries, and raspberries. Next, create an orange layer using water or orange juice, mango, oranges, and Greek yoghurt.

The yellow layer is next, containing water or pineapple juice, bananas, pineapples, and Greek yoghurt. Blend spinach, cucumber, green grapes, and a small amount of water or coconut water to create a green layer.

Finally, use blueberries and blackberries to make a blue and purple layer. Every layer gives your smoothie a delicious taste explosion and a rainbow-like appearance!

To Cut Short

Phew! So there you have it – a complete guide on maintaining a colourful diet. We covered everything from seasonal fruits and veggies to healthy proteins and carbohydrates. So enjoy the rainbow diet without compromising your health and well-being, which is possible by selecting a diet high in fibre and water.

Include as many plant-based colours in your meals and snacks as possible to get started. Each colour provides various health benefits, and no colour is superior to another, so a balance of all colours is most important.

Rather than devising intricate rotation strategies, simply follow the rainbow. Consume various fruits and vegetables throughout the week that are green, red, yellow, orange, white, blue, and purple to ensure that you get enough essential nutrients to support good health.

Frequently asked questions