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How to eat a rainbow


The more colorful, the healthier the meal is. Check out some of the benefits of each color group and play around to make the most of it!

White foods participate in creation of an anti-bacterial and anti-viral environment in our body. They help maintain healthy heart and bones, keeping our body strong and less tired. Eating white foods lowers cholesterol levels and decreases the risk of some cancers.

Yellow foods can strengthen our immune system, promote heart and vision health. It helps to keep our teeth and gums healthy, to heal cuts, to prevent inflammation and improve circulation. Vitamin C contained in yellow foods aids in iron absorption.

Orange foods give us the right amount of potassium and vitamin A, which keeps our eyes and skin healthy, eat a rainbow protects against infections and builds strong bones. Orange foods are also known to boost our immune system because of the vitamin C content in many of them and to protect our nervous system. They can also shield our hair from the harmful rays of sun and keep the moisture within.

Red foods help to have a healthy heart, to improve our memory function and urinary tract health. They also contain high amount of vitamin C, which helps encourage cellular renewal in our body. Eating red foods may protect our skin from the harmful rays of the sun, lower the risk of some cancers and help reduce DNA damage to our cells.

Green foods help to support healthy cells, lungs, bones, teeth, arteries and vision. They are also good for the circulatory system, strong hair and healthy liver function. The essential nutrients found in green foods can help to protect from cancer and high level of bad cholesterol, regulate digestion and improve immune system functioning.

Purple foods help to increase calcium absorption for bone growth, support digestion, improve circulation, prevent blood clots and promote anti‐aging. They are also known to help memory function, boost brain health and vision. They can give you extra protection against some types of cancer and urinary tract infections.

The table below is updated regularly, so check it up from time to time to see my new findings added. If you have any suggestions or ideas you think should be part of it, don't hesitate to let me know, either via mail or a comment form below. Be inspired!

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Fruits Veggies Other Food
Whitefruits coconut WhiteVeggies cauliflower2 WhiteOthers whippedcream

  • apple
  • coconut
  • lychee
  • nectarine
  • melon
  • peach
  • pear
  • white currant

  • asparagus
  • banana
  • cauliflower
  • celery root
  • corn
  • kohlrabi
  • leek
  • mushroom (fresh)
  • onion
  • persil root
  • radish (inside)
  • turnip
  • white beans

  • cheese (e.g. cottage cheese, goat cheese, feta, ricotta, etc.)
  • egg white
  • fish
  • ice cream
  • grated coconut
  • popcorn
  • potato
  • rice
  • sliced almonds
  • sour cream
  • tortilla
  • whipped cream
  • white meat
  • yogurt
YellowFruits Pineapple YellowVeggies pepper2 YellowOther pasta

  • apple
  • golden kiwifruit
  • grapefruit
  • lemon
  • persimmon
  • pineapple
  • plums
  • raspberry
  • yellow watermelon

  • corn
  • pepper
  • potato
  • tomato
  • yellow beans
  • zucchini

  • bread
  • cheese
  • couscous
  • chips
  • egg yolk
  • kasha
  • pasta
  • polenta
  • raisins
  • rice cooked with safran
  • scrambled eggs
  • yellow corn tortilla
OrangeFruits orange OrangeVeggies pumpkin OrangeOther tortillaschips

  • apricot
  • cape gooseberries
  • clementine
  • mango
  • melon
  • nectarine
  • orange
  • papaya
  • peach
  • tangerine

  • carrot
  • cauliflower
  • pepper
  • pumpkin
  • squash
  • tomato

  • corn tortilla chips
  • salmon
  • sweet potato
RedFruits strawberries RedVeggies tomato RedOthers jam

  • apple
  • cherry
  • figue
  • grapes
  • pomegranate
  • raspberry
  • strawberry
  • watermelon

  • bean
  • beetroot
  • onion
  • pepper
  • radicchio
  • radish
  • rhubarb
  • tomato

  • beetroot chips
  • gnocchi (can be red when beet is added)
  • ham
  • jam
  • jelly
  • meat
GreenFruits kiwi GreenVeggies peas GreenOthers herbes

  • apple
  • grapes
  • melon
  • kiwi
  • lime

  • artichoke
  • asparagus
  • avocado
  • broccoli
  • brussels sprout
  • cabbage
  • green beans
  • celery
  • cucumber
  • endive
  • leek
  • lettuce
  • olive
  • pepper
  • spinach
  • zucchini

  • basil
  • chive
  • gnocchi (can be green when spinach is added)
  • green pasta
  • olives
  • parsley
PurpleFruits figue PurpleVeggies cabbage PurpleOthers potato

  • grapes
  • figue
  • plum

  • cabbage

  • olives
  • purple potato
BrownFruits dates BrownVeggies mushroom BrownOthers nuts

  • dried date

  • eggplant (cooked)
  • mushroom (cooked)

  • bread
  • kasha
  • nuts
  • meat (cooked)
  • rice
  • raisins
BlackFruits blackberries BlackVeggies beans BlackOthers bluecorntortillas

  • blackberry
  • blackcurrant
  • blueberry
  • dried plum
  • elderberry

  • beans

  • blue corn tortilla chips
  • black rice
  • bread
  • olives


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