The Rainbow Diet

The Rainbow diet is an interesting trend rooted in grouping fruits and vegetables by their colors and eating different colors of meals for a balanced and healthy diet.

Unlike many diets that focus on cutting things out or eating much of one kind of meal and less of the other, the rainbow diet is hinged on balance and health positivity. The rainbow diet focuses on adding more color to your daily meals in the form of vegetables and fruits and making better meal choices that can help you achieve a healthy and lasting weight goal.

This article will introduce you to the colorful meals that should be a constant part of your diet and the benefits these foods have to your overall health and wellness.

What foods are rainbow? 

 As the name suggests, rainbow foods contain different colors, similar to a literal rainbow. Rainbow foods are grouped according to color families in line with the color coding of food that can be traceable to nature.

When you study the similar benefits of these foods alongside their colors, you find that there are shared nutritional benefits between foods in the same color class or family.

Why the Rainbow diet is so healthy? These rainbow foods have certain phytochemicals in them that are responsible for their colors. The same color-producing component is also responsible for many health and protective benefits the body enjoys.

A classification of the foods according to their colors will go a long way to help you understand how rainbow foods work.

Benefits Of eating the rainbow

Rainbow Diet Recipes

Red Foods

The red color in red food, fruits, and vegetables, like strawberries, apples, and watermelons, is a function of a phytochemical called lycopene, which is known to be full of antioxidants.

Lycopene is effective in healing skin burns, and fighting certain kinds of cancers and heart diseases. 

The antioxidant found in red wine is associated with a lower risk of coronary heart disease, especially when taken moderately. Similarly, the antioxidant in beetroot has been linked to vascular protection and anti-inflammatory abilities.

When you include red apples in your diet, you enjoy a rich supply of dietary fiber that improves gut health and bowel movement.

A list of RED foods

Red currants	Beetroot	Apples	Pink grapefruit
Red chicory	Tomato	Cherries	Pomegranate
Red onion	Red jalapeno pepper	Cranberries	Raspberries
Red potato	Red chard	Blood oranges	Strawberries
Red cabbage	Red plums	Lingonberries	Watermelon
Red bell pepper	Red pears	Nectarines

Green Food

Green foods have been spoken about way more than other colors, and we can tell that from the popularity of the phrase ‘Eat your greens

However, have you ever wondered why we need these greens so much?

First, these greens contain essential nutrients like iron, calcium, magnesium, potassium, minerals, and vitamins K, E, C, and B.

 Also, the Chlorophyll pigment responsible for the green color helps to remove toxins from the body and destroy free radicals.

A list of GREEN foods 

Beet greens	Green chard	Kale	Kiwi
Bean sprouts	Green peas	Spinach	Pears
Broccoli	Green beans	Mustard greens	Limes Olives
Green Bell peppers	Edamame	Okra	Green apples
Artichokes	Celery	Watercress
Avocado	Cabbage	Green tea

Yellow Foods

Just as yellow colors boost and liven up the energy in a place, yellow foods are also mood boosters. They boost your bone health, eye health, as well as skin and hair health.

Yellow foods’ Vitamin C and collagen content have anti-aging properties that keep your skin and body young. Bioflavonoids and carotenoids, also contained in yellow food, are cancer fighters. 

When you need a boost, munching on some mangoes, bananas, or peaches will give your body the boost it needs. Let’s see the list of some yellow foods.

A list of yellow foods

Yellow Bell pepper	Bananas	Lemons
Corn	Asian Pears	Pineapple
Ginger	Golden Apples	Starfruit
Yukon Potatoes	Yellow Onions

Blue And Purple Food

Blue and purple-colored foods are in the same family. They might not be easy to find, but their reputation as immune boosters, rich numbers of antioxidants, and other phytochemicals make them a must-eat.

Foods in this color family are full of anthocyanins and resveratrol- phytochemicals full of antioxidants. While anthocyanins contain anti-inflammatory and anti-carcinogenic properties that fight Alzheimer’s, bad cholesterol, and heart-related diseases, resveratrol delivers disease-fighting and anti-aging properties.

Blue/purple foods also support the body’s naturally-occurring antioxidants.

A list of purple/blue foods

Aubergine/eggplant	Purple grapes	Figs
Beetroot	Blueberries	Raisins
Purple bell peppers	Purple potatoes	Plums
Turnips	Purple kale	Purple cauliflower

Orange Food

Orange foods are linked to better eyesight and general immunity. The bright color results from an antioxidant, beta-carotene, a form of vitamin A.

Vitamin A is responsible for boosting the immune system and improving eyesight. The vitamin is also linked to healthy mucous membranes and skin.

Orange foods like carrots and oranges contain good amounts of other nutrients like lycopene, potassium, vitamins B6 and C, vitamin B6, flavonoids, and fiber.

A list of orange foods

Papaya	Persimmon	Carrot
Mango	Passion fruit	Pumpkin
Cantaloupe	Peach	Yams
Blood orange	Nectarine	Turmeric
Oranges	Mandarine	Sweet potatoes
Apricots	Kumquat

White Food

White foods are included in the rainbow diet, although they lack color. That’s because they are rich in nutrients like protein, calcium, vitamins C&K, as well as probiotics. You also find fiber and folate in these foods.

Chemicals like allicin and alliin are deposited in white foods, and they help to regulate cholesterol levels and blood pressure.

A list of white foods

Tofu	Chickpeas
Chicory	Mushrooms
White Beans	Cauliflower
Garlic	Potatoes
White Cabbage	White Onion

Conclusion

The rainbow diet is indeed an interesting diet, but it is one to be taken seriously because it delivers nutrients and benefits that you might not enjoy in the right proportions when you follow any other diet.

The rainbow diet is an attractive way to get your kids to eat all the right meals they need, just as adults get to benefit from the lasting health benefits rainbow foods deliver.

Feel free to create a meal timetable combining these color families and enjoy beautiful and healthy meals. The rainbow diet will do more than keep your body healthy it will also keep your chakras balanced. 

Chakras For Beginners: Your 8-Day Guide To Natural Self-Healing And Chakra Balancing. Includes 8 Day Meal Plan With Recipes And Audio To Balance All Chakras

Inside, you’ll discover:

• Origins of the Chakras
• Different types of chakras
• Self-healing techniques
• Essential oils
• Meditations with mantras and mudras
• Journaling
• Food
• An 8-day plan to balance your chakras with Recipes.
• Audio mp3 For the 7 Chakra Meditation Balance
• And so much more!

8 Days Meal Plan Includes :

	Breakfast	Lunch	Dinner
Day 1 Red Foods	Cherry Smoothie	Red Salad	Red Lentils Soup
Day 2 Orange Foods	Carrot and Orange Smoothie	Sweet Potato With Carrot Salad	Salmon With  Roasted Butternut Squash
Day 3 Yellow Foods	A fruit salad made with pineapple, mangoes, peaches and lemon	Fusilli (yellow) with butter and cheese	Yellow Onion Frittata
Day 4 Green Foods	Smoothie made from celery, cucumber and green apple	Salad with avocado, brussels sprouts and kale	Broccoli Quiche
Day 5 Blue Foods	Fruit salad made from blueberries	Blue tortillas with blue cheese	Blue Corn Tortilla Stack
Day 6 Purple Foods	Concord Grapes	Purple cabbage salad	Eggplant Quiche
Day 7	Fasting	Fasting	Fasting
Day 8 All Food Colors	Rainbow Bowl	Rainbow Salad	Rainbow Noodles

Rainbow Diet Fruit Salad Recipe

Servings: 1

Ingredients

10 green grapes

1/2 banana cut in small pieces

2 kiwis cut in squares

20 blueberries

10 cherries

2 peaches cut in slices

1 piece of watermelon cut into cubes

1 orange juice

Directions

Place all the ingredients in a bowl.

Drizzle dressing over bowl.

Serve

Learn more about the rainbow diet

Rainbow Diet Meal Plan

3-Day Rainbow Diet Meal Plan with a variety of colorful vegetables and fruits to provide a wide range of nutrients