Rainbow Diet Issue? Fruits And Vegetables To Achieve A Rainbow Diet In 2023

We are often told to eat green leafy vegetables to stay healthy and strong. That’s why including them in your diet is a great idea. But don’t ignore the fruits. According to a 2022 study published by the US National Library of Medicine, in 2017, poor vegetables and fruits intake was the cause of 3.9 million deaths worldwide. The study also mentioned that a greater variety in the types of vegetables and fruits consumed has been linked with a lower risk of diabetes, mortality and improved cognitive function. That’s where rainbow diet comes in. Your body will love it if you eat colourful foods.

WHAT IS RAINBOW DIET?

The rainbow diet is basically a concept that encourages people to eat a variety of colourful fruits and vegetables across the colour spectrum. The idea is that each colour has specific vitamins, minerals and antioxidants that offer unique health benefits, explains Ekta Singhwal , Dietician, Ujala Cygnus Group of Hospitals, Moradabad, Uttar Pradesh.

Here are examples of some of colourful fruits and vegetables: 

1. Red

• Tomatoes
• Red bell peppers
• Strawberries
• Cherries
• Watermelon
• Red apples
• Red grapes
• Pomegranates

2. Orange or yellow

• Carrots
• Sweet potatoes
• Oranges
• Mangoes
• Pineapples
• Yellow bell peppers
• Peaches
• Apricots

3. Green

• Spinach
• Broccoli
• Kale
• Zucchini
• Green peas
• Avocado
• Green beans
• Kiwi

4. Blue or purple

• Blueberries
• Blackberries
• Purple grapes
• Eggplant
• Purple cabbage
• Raisins

5. White

• Cauliflower
• Mushroom
• Onion
• Garlic