Benefits of Eating the Rainbow

McKenzie Jones | January 8, 2021

“Eat the rainbow.”

While you’ve likely heard this nutrition advice repeatedly over the years, what it really emphasizes is the importance of eating variety. We can thank phytochemicals for giving fruits and vegetables their unique hues. Phytochemicals are plant (“phyto”) compounds with powerful antioxidant capabilities. These health-promoting compounds not only make blueberries blue, but they also act like little sponges in our bodies that mop up free-radicals – or harmful molecules in our bodies –  and help to tame inflammation.

There are many ways to eat the rainbow. You can enjoy a colorful variety of produce in salads and grain bowls or as snacks. They’re also perfect for smoothies! Our Ready-to-Blends offer a rainbow of fruit and veggie servings, from orange mango to bright red strawberry.

NutriBullet ready blends supplement all flavors

Benefits by Color

On top of adding a pop of color to your meals, fruits and vegetables provide plenty of essential nutrients. Here are some of the benefits of incorporating every color of the rainbow into your diet.

Red foods, like watermelon, beets, and berries, are repeatedly touted for the role they play in supporting a healthy heart and offering protection from heart disease.

Orange foods, including pumpkin and mango, are good sources of vitamin A, which is essential for immune function and eye health. Vitamin A also helps to maintain the structure of cell walls, which plays an essential role in the body’s first line of defense.

Yellow foods are known for their vitamin C content. This vitamin is essential for immune function and collagen production. It can even enhance the absorption of iron. Some examples of yellow foods are pineapple and citrus fruits.

Blue and purple foods (think: berries) protect our bodies and minds by reducing oxidation. In fact, all berries (the red ones, too!) are an integral component of the MIND Diet, which focuses on keeping your brain sharp as you age.

Green foods are chock-full of antioxidants and nutrients that work together to fend off several major chronic diseases. Popular greens include spinach, kale, and other leafy greens. The U.S. Department of Agriculture’s MyPlate also recognizes green vegetables as an important subcategory based on their color. Popeye was really on to something.

Aside from looking pretty on your plate or in your smoothie, fruits and veggies from all color categories contribute key nutrients and offer benefits. So, go ahead and nosh on foods from all colors of the rainbow!


McKenzie Jones

McKenzie Jones

McKenzie is Registered Dietitian Nutritionist for NutriBullet who aims to make the world a healthier, happier place. She believes that living a healthy lifestyle and eating for your health isn't meant to be complicated -- it's meant to be simple, enjoyable, and judgment-free (with room for dessert). When she’s not dishing out nutrition tidbits, you can find McKenzie running after her energetic toddler, hiking along her favorite trails, visiting her local farmers market, or cooking in her sunny kitchen.

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