Why You Should Eat the Rainbow When It Comes to Fruits and Vegetables

Find out the health benefits of including colorful fruits and vegetables in your diet.

Most of us don't eat enough fruits and vegetables. According to the Centers for Disease Control and Prevention, 87 percent of Americans aren't getting enough servings of vegetables (76 percent don't get enough fruit each day). Eating more fruit and vegetables can help reduce your risk for chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer. Whole fruits and veggies contain fiber, a nutrient important for keeping your gut healthy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood.

Rainbow Veggie Pizza
Andres Mathis, M.A., R.D.N., L.D.

Recipe to Try: Rainbow Veggie Pizza

Fresh produce is also packed with antioxidants and phytochemicals. What's fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. For example, anthocyanins make blueberries blue and may help to keep your mind sharp. Tomatoes get their ruby hue from lycopene, a phytochemical that may help to prevent prostate cancer. To get the maximum disease-fighting power that phytochemicals can provide, choose foods that represent all colors of the rainbow. The USDA suggests paying particular attention to orange and red (5 1/2 cups per week) and dark green (1 1/2 cups per week) produce, both good sources of vitamin A and other important nutrients.

Watch: See how to sneak veggies into meals

1. Red Fruits and Vegetables

Herbed Tomato Gratin

Recipe to Try: Herbed Tomato Gratin

Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Healthy Red Fruits & Vegetables:


Pink Grapefruit

Red Peppers



2. Orange Fruits and Vegetables

More Delicious Superfood Recipes

Recipe to Try: Sweet Potato Carbonara with Spinach & Mushrooms

Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Healthy Orange Fruits & Vegetables:








Sweet Potatoes


Winter Squash

3. Yellow Fruits and Vegetables & Leafy Greens

Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Healthy Yellow and Green Fruits & Vegetables:




Summer Squash

Wax beans




Mustard Greens

Turnip Greens

4. Green Fruits and Vegetables (Cruciferous)

Balsamic & Parmesan Broccoli

Recipe to Try: Balsamic & Parmesan Broccoli

Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Healthy Green Vegetables:


Brussels Sprouts


Green Cabbage


5. Blue, Deep Red & Purple Fruits and Vegetables

Purple Fruit Salad

Recipe to Try: Purple Fruit Salad

Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Healthy Blue and Purple/Deep Red Fruits & Vegetables:







Radishes (red)



Video: How to Make Rainbow Hummus

Some original reporting by EatingWell Editors

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