Health benefits

Here’s how to create a rainbow diet; Know its health benefits

The goal of a Rainbow Diet is to consciously incorporate a variety of fruits and vegetables into your diet. Although colors don’t necessarily impact us directly, it is an attempt to diversify what we eat.


A Rainbow Diet Is Rich in Nutrients and Has Many Health Benefits

A rainbow diet, as the name suggests, is a diet that includes a colorful array of foods. The goal of a Rainbow Diet is to consciously incorporate a variety of fruits and vegetables into your diet. Although color doesn’t necessarily impact us directly, it is an attempt to diversify what we eat. Most junk foods and processed foods lack these colors because they often don’t contain fruits or vegetables. In this article, we have to discuss how to design a rainbow diet for ourselves and the various benefits of a rainbow diet.

How to design a rainbow diet

Although the name suggests a rainbow diet, there is no hard and fast rule about your diet always containing 7 colors of the rainbow. In fact, the benefits you get from a color can be very different depending on the fruit or vegetable you eat. The goal is to incorporate as many fruits and vegetables as possible. Here’s how to design a rainbow diet:

  • Red: Red is a very common color in everyday fruits and vegetables. Some of the examples of readily available red vegetables are tomatoes, red peppers, beetroot, sweet potato, red cabbage, red radish, and red chili peppers. A combination of just 2-3 of these vegetables per day can provide you with various nutrients and antioxidants such as vitamins, iron, lycopene, manganese, etc. Some examples of red colored fruits are strawberries, watermelon, plum, raspberry, apples, cherries, pomegranate, etc. These fruits also provide us with the nutrients mentioned above as well as fiber and good hydration.
  • Green: Green colored vegetables are another commonly eaten vegetable, especially in Indian cuisine. Some of the most common green colored vegetables are spinach, broccoli, peas, green beans, kale, cabbage, bell pepper, cucumber, cilantro, avocado, lettuce, etc. Many of these vegetables are cruciferous vegetables. This means that they belong to the same vegetable family and are often very high in iron. A diet rich in iron helps us maintain adequate levels of hemoglobin in our body among many other benefits. They are also considered among the most nutritious vegetables. Along with these, you can also incorporate green fruits in your diet such as pears, kiwi fruit, green apples, green grapes, guavas and many more.
  • Yellow: Incorporating yellow foods into your diet increases their nutritional value and also gives a vibrant, bright color to your diet. Some of the common yellow vegetables include yellow peppers, corn, lemon, squash, and many more. Along with this, some of the yellow colored fruits that you can add to your diet are bananas, pineapple, mango, papaya, yellow pear, passion fruit, etc. These fruits and vegetables are rich in potassium, vitamins and improve your body’s ability to digest food.
  • Blue purple: This group of fruits and vegetables gives a dark hue to your diet and is also a very nutritious addition to your diet. Some of the most common purple vegetables are eggplant (brinjal), onions, purple cabbage, red leaf lettuce, purple cauliflower, etc. Some examples of purple/blue fruits are blueberry, blackberry, purple grapes, raisins, etc. . Although eggplant and onions are the only purple vegetables commonly available and eaten, you can try incorporating onions into your diet. Onions are considered a superfood, which means they have great nutritional value.
  • Orange: Like red fruits and vegetables, most orange fruits and vegetables are high in antioxidants. Some of the most common orange-colored vegetables are orange peppers, carrots, sweet potatoes, pumpkin, etc. Along with this, some orange-colored fruits that you can incorporate into your diet are oranges, apricots, peaches, cantaloupe, etc. . They are an excellent source of vitamins, antioxidants and other useful nutrients.
  • White: Finally, the last group of colors in the rainbow scheme is white. Although white is not a color found in the rainbow, it is an essential part of the rainbow diet. Garlic is one of the most consumed white vegetables. Garlic is another superfood and packed with nutrients and antioxidants. It has an endless list of benefits for the body and is also commonly used as a flavoring in Indian cooking. Some of the other white vegetables are mushrooms (although they are not exactly vegetables), onions, cauliflower, radish, etc. Along with this, some of the common white fruits are coconut, lychee, etc.

Benefits of a Rainbow Diet

  • Helps avoid junk food
  • Helps avoid processed foods
  • Adds many nutrients to your diet
  • Provides antioxidants
  • Boosts weight loss

After a Rainbow Diet is a great way to incorporate a variety of fruits and vegetables into your diet. This will help expand your food choices while providing you with a variety of nutrients, minerals and antioxidants.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.


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