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


A rainbow diet can add colour, flavour and nutrition to your diet. Image courtesy: Adobe Stock

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.


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.

A colourful plate has many benefits. 

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

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