Rainbow foods

As a child we all were very attracted to the colourful rainbow and felt really happy and delighted looking at it.

How about having a plate full of rainbow colour foods in our daily lives, this will not only make us feel happy but also give us all the nutrients .

Fruits and vegetables contain different pigments which give them the colour they are called phytonutrients.

Eating a diet full of colourful fruits and vegetables is going to give us an array of vitamins minerals and phytonutrients.

Colours of rainbow foods and their benefits


Foods – tomatoes , cherries, strawberries ,watermelon , pomegranates and grapefruit

Benefits – these foods are anti inflammatory contain lycopene (from vitamin a family) potassium folate vitamin a and vitamin c and k. and are rich in antioxidants.


Foods – papaya , orange , carrots, pineapple , peppers , banana , pumpkin, corn and lemon

Benefits – these foods are rich in folate fibre vitamin a and vitamin c and their main phytonutrient is carotenoids which belong to vitamin a family. These foods have anti inflammatory and antioxidant properties, they also benefit heart health and eye health and lower the risk of cancer.


Foods – guava , green leafy vegetables , broccoli , kale , avocado , kiwi , lettuce and zucchini.

Benefits – they are rich in fibre folate vitamin A vitamin C Vitamin K . Their main phytonutrient is chlorophyll and carotenoids. Foods have anti inflammatory and antioxidant properties and lower cancer risk.


Foods – blue berries, black berries , eggplant , plums and purple cabbage

Benefits – these foods contain folate manganese vitamin B6 , vitamin c and vitamin K1and contain phytonutrient anthocyanin’s. These foods are have anti-inflammatory properties lower brain risk of neurological disorders improve brain function and lower risk of type 2 diabetes.

White and Brown

Foods – Mushrooms , cauliflower, garlic ,onions, leek radish.

Health Benefits – these foods have anti inflammatory and antioxidant properties and lower risk of colon cancers. They are rich in fibre folate manganese vitamin b6 and vitamin k1