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Eat the Rainbow!
Stay healthy by eating all the colors of the nutrition rainbow!
The pigments that give fruits and vegetables their bright colors represent a variety of protective compounds. By eating all the colors of the nutrition rainbow, you’ll harness the power of these immune-boosting foods.
Learn about how phytochemicals and antioxidants in brightly colored fruits and vegetables boost our health:
Red: Lycopene reduces the risk for breast and prostate cancers and boosts heart, brain, eye, and bone health.1
Orange: Beta-carotene fights cancer, reduces inflammation, supports the immune system, and boosts vision.2
Yellow: Vitamin C and flavonoids boost the immune system, reduce inflammation, inhibit tumor cell growth, and detoxify harmful substances.3
Dark Green: Calcium strengthens the bones and muscles and boosts heart health.4
Light Green: Indoles and lutein eliminate excess estrogen and carcinogens and support eye health.5
Blue: Anthocyanins destroy free radicals, reduce inflammation, and boost brain health.6
Purple: Resveratrol boosts heart and brain health and may decrease estrogen production.7
Brown: Fiber boosts digestion and weight loss and helps remove waste, like excess hormones and carcinogens.8
Download our nutrition rainbow infographic!
Get started with these recipes:
References
- National Library of Medicine. Lycopene. Last reviewed January 30, 2023. Accessed March 17, 2025. https://medlineplus.gov/druginfo/natural/554.html
- National Institutes of Health. Vitamin A and Carotenoids. Updated March 10, 2025. Accessed March 17, 2025. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
- National Institutes of Health. Vitamin C. Updated March 22, 2021. Accessed March 17, 2025. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
- National Institutes of Health. Calcium. Updated September 14, 2023. Accessed March 17, 2025. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- National Library of Medicine. Lutein. Last reviewed January 29, 2025. Accessed March 17, 2025. https://medlineplus.gov/druginfo/natural/754.html
- Krikorian R. Blueberry fruit supplementation in human cognitive aging. Abstract presented at: 251st National Meeting & Exposition of the American Chemical Society (ACS); March 13-17, 2016; San Diego, CA.
- National Library of Medicine. Resveratrol. Last reviewed January 30, 2025. Accessed March 17, 2025. https://medlineplus.gov/druginfo/natural/307.html
- National Library of Medicine. Fiber. Last reviewed July 23, 2024. Accessed March 17, 2025. https://medlineplus.gov/ency/article/002470.htm
