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Eat The Rainbow

bowl of vegetable salads

Plants are colorful superfoods that offer over 25,000 beneficial chemicals. These chemicals play a significant role in creating optimal health and wellness.

The chemicals in plants are called phytochemicals, also known as phytonutrients. They help boost immunity, decrease inflammation, and have anti-cancer and anti-aging effects.

Each color represents a combination of phytochemicals that gives our bodies a wealth of valuable nutrients.

  • Red plants are rich in phytochemicals that are anti-inflammatory, improve heart health, and have anti-cancer effects.   
  • Orange plants have beta-carotene and vitamin c, which helps promote excellent vision, healthy skin, support a strong immune system, and fertility support.
  • Green plants are great detoxifiers. They contain antioxidants and help support circulation, fight free radicals, and improve your immune system.
  • Purple and blue plants are rich in antioxidants. They help promote cognitive support, healthy mood balance, anti-aging, and help reduce the risk of cancer.
  • White plants activate our natural killer cells that help reduce the risk of cancer. They also help reduce cholesterol levels, lower blood pressure, and prevent diabetes.
  • Yellow plants help with gastric motility and regulation. They support your gut microbiome and immune system.

According to the United States Department of Agriculture (USDA), you need at least two cups of fruit every day and about two and one-half cups of vegetables every day. This is about five to nine servings per day.

Unfortunately, only one in 10 adults meet the guidelines for vegetable consumption, which puts them at a higher risk for chronic diseases, such as diabetes and heart disease.

Our bodies need nutrients to function properly. Try including one color from each color category into your meals this week.

Check out our recipe page to get some ideas!


Hyman, Mark, M.D. (2021). The Pegan Diet. New York, N.Y.: Hachette Book Group.