The Rainbow Palette

The Rainbow Palette

The importance of consuming a colourful variety of fruits & veggies

Have you heard nutritionists say ‘Eat the Rainbow’?

It’s nothing but a basic health tip.

You are recommended to intake different colours of fruits and vegetables on a daily basis. And, doing this will lower your risk of missing out the vital nutrients.

The main reason behind this concept is different plants contain different pigments otherwise called ‘Phytonutrients’, through which plants get their distinctive colour. And, these phytonutrients (Natural Compounds) have higher levels of nutritional properties/ health benefits.

So, when you stop focussing on just a single fruit or veggie per day and rather try to include a lot of different coloured fruits/ veggies, the amount of nutrition (Vitamins, Minerals, Anti-oxidants) you intake will be on the higher side.

Let’s discover the phytonutrients that correspond to a particular colour & their powerful health benefits.

Brown & White

The brown & white fruits/ veggies have excellent cancer-fighting, anti-microbial, & anti-inflammatory properties, and also act as immunity boosters.
Will be found in Onions, Cauliflower, Potatoes, Garlic, Leeks, Parsnips, Daikon radish, and Mushrooms.

Orange & Yellow

The orange & yellow fruits/veggies are rich in Vitamin A, Vitamin C, and other antioxidants. This works well for the skin, immune system, and heart.
Will be found in Carrots, Pumpkins, Papaya, Corn, Peach, Mango, Pineapple, Lemon, and Banana.

Blue & Purple

The blue & purple fruits/ veggies have powerful antioxidants that are believed to slow down cellular aging and also prevent heart disease, cancer, and type-2 diabetes.
Will be found in Blueberries, Blackberries, Concord grapes, Raisins, Eggplant, Plum, and purple cabbage.


Green foods contain cancer-blocking chemicals like sulforaphane and isocyanate that suppress the action of carcinogens, and are also essential for the blood & bone health.
Will be found in Spinach, Avocados, Asparagus, Broccoli, Cabbage, Brussels Sprouts, Kiwi, and all kinds of green herbs (mint, rosemary, sage, thyme, and basil).

Just whip up a rainbow platter on your table every day to boost your health!
Happy eating!

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