How to Eat the Rainbow

Are you ready to learn how to eat the rainbow?

Each color of produce has its own amazing nutritional benefits. When you learn how to eat the rainbow, you're getting a wide variety of natural health boosts. Below, I've listed the most popular colorful fruits and veggies. Get inspired to brighten up your diet!

Red and Pink

Red and pink veggies and fruit contain antioxidants, vitamins, and minerals like Vitamin C. Lycopene, a powerful antioxidant, is found in tomatoes.  

• Radishes

• Tomatoes

• Peppers

• Rhubarb           

• Cranberries

• Grapefruit

• Blood oranges

• Red carrots

• Raspberries

• Cherries

• Watermelon

• Beets

• Red grapes

• Radicchio        

• Red pears

• Apples

• Red onions           

Beets are one of my favorites because they have so many important nutrients. I love to roast them and add them to a fresh salad. The combination of the warm roasted beets with the crunchy fresh salad greens is heaven.

Orange

Orange foods are known for having carotenoids like alpha-carotene, beta-carotene, and beta-cryptoxanthin. Your body converts these to vitamin A, which boosts eye health. Orange produce is also a great source of vitamin C.

• Squash

• Pumpkins

• Sweet Potatoes + Yams

• Carrots           

• Orange Peppers

• Yellow Beets

• Mango

• Cantaloupe

Squash, pumpkins, and carrots are some of my favorite orange produce because they are so versatile. Each can be enjoyed sweet or savory, making them perfect for dinner or mixed into delicious baked goods.

Yellow

Yellows fruits and vegetables have all the properties your skin needs to reverse damage. Yellow foods are extremely rich in retinol, a type of Vitamin A1 that acts on acne and wrinkles to reverse the damage.

• Yellow Carrots

• Yellow Peppers

• Yellow beans             

• Yellow Potatoes

• Bananas

• Lemons

• Summer Squash

Green

Green veggies don't just include leafy greens. Celery is nutrient-rich, full of fiber, and anti-inflammatory. And I'm sure many are aware of the benefits of celery juice. It's a staple in my garden (a 25-foot row kind of staple) and I can't describe how much better it tastes fresh! It has a distinct flavor compared to the store.

• Celery

• Broccoli

• Cabbage

• Avocado

• Cucumber

• Kiwi   

• Zucchini

• Green Beans

• Peas

• Sugar Snap Peas

• Snow Peas

Cucumbers are the key green veggie to hydration. They are full of potassium and that insoluble fiber helps with constipation!

Broccoli is full of fiber, which is critical for digestive health. Its fiber & antioxidants also assist in controlling blood sugar levels. It’s easy to grow and readily available year-round when we can’t grow it. Cabbage is an excellent source of Vitamin C for the immune system. Also a member of the Brassica family, it is perfect “roughage” for the digestive system and loaded with B Vitamins.

Leafy Greens

Studies show many benefits of greens, but here are just a few:

• Immune System Support

• High in Fiber

• Full of Vitamins and Phytonutrients

• Low Calories

• Supports Healthy Aging

• Aids in Balancing Sugars

• Supports Gut Health

• Supports Optimal Brain Function

• Boosts Glowy Skin

• Stress Relievers

Leafy greens are high in folate and magnesium, so get your calcium right here!

My Favorite Leafy Greens

• Spinach

• Kale

• Chard

• Microgreens

• Arugula                    

• Mustard Greens

• Collard Greens

Blue and Purple

Don’t underestimate the power of berries. Berries have a high level of antioxidants and that deep rich color is the provider of anthocyanins, which is a cancer-fighting.

Growing berries requires a committed gardener, but certain berry varieties are easily grown. Here in Wisconsin, you often see black raspberries growing wild.

• Raspberries

• Blueberries

• Blackberries

• Aronia Berries           

• Elderberries

• Purple Carrots

• Radishes  

• Purple Snow Peas

• Purple Beans

Thinking about starting a kitchen garden so you can eat the rainbow?

Imagine having daily access to all these amazing colors in your backyard...

Here in Wisconsin, I'm able to grow a large majority of the fruits and veggies I mentioned in this post.  If you're new to gardening, start with leafy green. Leafy greens are simple to grow even a small amount of space like in planters, pots, or window boxes.

As you plan out your week's menu, keep the rainbow in mind and check and see if you are eating ROYGBIV!

Tip: An easy way to add a bunch of colors into your diet is in your breakfast smoothie!

You can learn the best way to grow a wide variety of colorful fruits and veggies through my DIY Garden-to-Table Mini Course! Soon, you'll be able to eat the rainbow every day!

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