Eat the Rainbow: The Benefits of Eating Colour

Eat the Rainbow: The Benefits of Eating Colour

When planning your meals, be sure to incorporate a variety of colorful fruits and vegetables for a healthier lifestyle. The different colors in natural foods indicate the presence of various phytonutrients, each with its own health benefits. Adding a variety of colors to your plate can help support your gut health and ensure you receive the benefits of a balanced diet. 


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  • Eating a range of coloured fruits and vegetable is how you can ensure you benefit from the many phytonutrients naturally occurig in plants.
  • Phytonutrients is how plants protect themselves and by eating these we get similar benefits.
  • Phytonutrients are known for their antioxidant, anti-inflammatory and immune-boosting properties.

The Power of Phytonutrients

Phytonutrients, or phytochemicals, are natural compounds found in plants. They are how plants protect themselves from environmental threats and, when consumed by us, can offer similar protective effects. 

Phytonutrients are known for their antioxidant, anti-inflammatory, and immune-boosting properties. It has been shown that phytonutrients play a role in disease prevention, including being linked to reduced risk of various chronic conditions. 

Eating a variety of colours is the best way to benefit from the unique health-promoting properties of different phytonutrients found in fruits and vegetables, as specific colours are linked to various health benefits. Hence, the rule of thumb is to 'eat the rainbow'. It's also a good way to ensure there is diversity in your diet (targeting to eat +30 different foods in a week), which is good for gut health and your microbiome.

To get the most nutrients, eat the colourful skins of fruits and vegetables. These skins are rich in nutrients. Avoid peeling your foods to preserve the beneficial chemicals found in the skins.


Eating red produce can improve heart health and protect against various diseases. Red fruits and vegetables contain powerful antioxidants like lycopene and anthocyanin. Lycopene, found in tomatoes, watermelon, beets, and red peppers, has been linked to a reduced risk of heart disease and certain cancers, especially prostate cancer. Anthocyanins in strawberries, cherries, and red grapes help reduce inflammation and promote heart health. 

In-store: Pick up a handful of red goji berries in-store and add them to your salads, yoghurts or smoothies.

Orange and Yellow

Eating various orange and yellow fruits and vegetables can improve your vision and overall health. Fruits and vegetables that are orange and yellow get their bright colour from carotenoids, like beta-carotene and lutein. These compounds are essential for eye health and help prevent age-related macular degeneration. Carrots, sweet potatoes, and butternut squash contain beta-carotene, which turns into vitamin A in the body. Vitamin A is crucial for the immune system, vision, and skin health. Lutein, found in corn, yellow peppers, and egg yolks, also helps protect the eyes from damage caused by blue light. 

In-store: Try sprinkling turmeric into your curries or stews or better yet make a turmeric latte.


Green fruits and vegetables have essential nutrients like chlorophyll and isothiocyanates. Chlorophyll in leafy greens like spinach, kale, and arugula helps detoxify the body and support liver function. Isothiocyanates in cruciferous vegetables such as broccoli, Brussels sprouts, and cabbage have potent anti-cancer properties and help eliminate carcinogens. Green produce is also rich in folate, essential for cell growth and development. Similar to the above green veggies are often high in Lutein also (kale, broccoli, peas, green peppers). Adding green vegetables to your diet can improve detoxification, support immune health, and reduce the risk of cancer

In-store: For an easy shortcut pick up our superfood powders (wheatgrass, barley grass, spirulina, chlorella) or superfood boost mixes to add into your smoothies.

Blue and Purple

Blue and purple fruits and vegetables contain anthocyanins and resveratrol, powerful antioxidants with anti-inflammatory effects. Anthocyanins found in blueberries, blackberries, and eggplants help protect against oxidative stress and reduce the risk of heart disease and cognitive decline. Resveratrol, present in red and purple grapes and red wine, is commonly cited for its anti-ageing properties and cardiovascular benefits. Consuming blue and purple produce can improve brain health, enhance memory, and protect against chronic diseases.

In-store: Add some blueberry powder, acai powder or beetroot powder into your smoothies, yoghurts or onto your cereals.

White and Brown

White and brown fruits and vegetables may not be as visually appealing, but they are equally important. These foods contain flavonoids and allicin, which offer various health benefits. Flavonoids in onions, garlic, and pears have anti-inflammatory and antioxidant properties that support heart health and reduce the risk of chronic diseases. Allicin, present in garlic and onions, has antimicrobial properties that boost the immune system and help fight infections. Including white and brown produce in your diet can support cardiovascular health and enhance immune function.