Is Your Plate Missing These Colors?
Color Your Plate
Nourish Your Body
In this Newsletter:
➡️ What “Eating the Rainbow” Really Means
➡️ The Science Behind Colorful Phytonutrients
➡️ Color-by-Color Benefits & Food Ideas
➡️ Easy Tips to Add More Color Today
Have you ever looked at your plate and noticed the colors? Be honest — was it mostly beige?
A couple of years ago, I came across the concept of eating the rainbow, and it completely changed how I saw my food. I started paying attention to the colors on my plate — and realized that, even though I thought I was eating healthy, my meals often looked dull and repetitive.
It turns out, the more colorful your meals, the more you're fueling your body with antioxidants, polyphenols, and phytonutrients that help you thrive.
So in today’s newsletter, we’re breaking it all down — color by color. 🌈
What Does “Eating the Rainbow” Mean?
The phrase simply means including a variety of colorful plant-based foods in your diet — especially fruits and vegetables.
Why color? Because the pigments in plants are often tied to specific phytonutrients — powerful compounds that protect against inflammation, oxidative stress, and chronic disease.
Each color = a different benefit.
That’s why a beige diet (think: bread, pasta, cheese, chicken) might be filling… but not necessarily nourishing enough.
Why Color Variety Matters
Plants produce phytonutrients as part of their own defense system — against pests, UV rays, and pathogens. When we eat these colorful compounds, they help protect us too.
They support brain health
Improve heart function
Boost immunity
Reduce inflammation
Even help prevent cancer
👉 Interesting Fact: Researchers estimate there are over 25,000 different phytonutrients found in plant foods — and most are color-coded by nature.
Color-by-Color Benefits (And What to Eat)
❤️ Red: Heart & Cellular Protection
Pigment: Lycopene, anthocyanins
Benefits:
Protects against oxidative stress and DNA damage
Supports heart and prostate health
Anti-inflammatory and anti-cancer properties
Foods: Tomatoes, strawberries, cherries, watermelon, red bell peppers, red apples, radishes, pomegranates, raspberries, chili peppers.
🔴 Important Note: While red foods are rich in powerful antioxidants, they can also be inflammatory for some people — especially if you're on a therapeutic diet like AIP (where tomatoes are often avoided) or have sensitivities to nightshades or salicylates (like strawberries). Everyone’s body is different. Pay attention to how your body responds, and make choices based on what supports your unique healing journey.
🧡 Orange & Yellow: Immunity & Skin Glow
Pigment: Beta-carotene, lutein, zeaxanthin
Benefits:
Supports immune system
Promotes healthy vision and skin
Precursor to vitamin A (important for hormone health too!)
Foods: Carrots, oranges, mangoes, sweet potatoes, corn, lemons, peaches, pineapple, yellow bell peppers, bananas, apricots, turmeric.
👉 Pro Tip: Beta-carotene is fat-soluble — enjoy with avocado or olive oil for better absorption.
💚 Green: Detox & Hormonal Balance
Pigment: Chlorophyll, glucosinolates, folate
Benefits:
Supports liver detox pathways
Balances hormones (especially estrogen!)
Rich in magnesium and B vitamins
Foods: Broccoli, kale, spinach, Swiss chard, arugula, cucumbers, kiwi, green pears, green grapes, avocados, zucchini, peas, green beans, herbs (parsley, cilantro, basil).
👉 Interesting Fact: Cruciferous veggies (like broccoli) support estrogen metabolism via the DIM compound.
💙 Blue & Purple: Brain & Longevity
Pigment: Anthocyanins, resveratrol
Benefits:
Protects brain cells from aging
Enhances memory and cognition
Supports blood vessel and heart health
Foods: Blueberries, blackberries, purple grapes, eggplant, red cabbage, plums, elderberries, acai, purple kale, beetroots, figs.
👉 Interesting Fact: Anthocyanins help repair oxidative damage — especially powerful for longevity.
🤎 White & Brown: Immunity & Gut Health
Pigment: Allicin, quercetin, flavonoids
Benefits:
Anti-viral and anti-bacterial properties
Supports gut health and immune system
Regulates inflammation
Foods: Garlic, onions, leeks, shallots, mushrooms, cauliflower, potatoes, pears, almonds, walnuts, oats, quinoa, brown rice, chestnuts.
How to Get More Color on Your Plate
Salad Upgrades
Build salads with at least 4 colors — leafy greens, shredded beets, orange carrots, red tomatoes.
Shop the Produce Section by Color
Choose one new veggie or fruit in a color you rarely eat each week.
Eat With Your Eyes
Meals that look vibrant are often more nutrient-dense and satisfying.
Top It Off
Add colorful toppings to meals — pomegranate seeds, pumpkin seeds, shredded purple cabbage, or herbs.
Spice It Up
Turmeric (yellow), paprika (red), parsley (green), and cinnamon (brown) add both flavor and color.
Fruit For Dessert
Replace cookies or cake with a colorful fruit salad (mango, kiwi, blueberries).
Rainbow Challenge
Track how many different plant colors you eat in a day — aim for 5+. Gamify and make it fun!
Start With Your Next Meal
Eating the rainbow may be just one of the simplest ways to:
✔️ Support inflammation
✔️ Protect your brain and heart
✔️ Boost your mood and energy
✔️ Improve skin glow
✔️ Enhance longevity
All it takes is adding more color to your meals — no counting, no stress, no perfection needed.
Warmly,
Viktorija 💛