What Is Rainbow Diet? And How To Maintain

Rainbow Diet

To stay healthy, it is often advised to consume a variety of fruits and vegetables. Usually, people consume these fruits and vegetables keeping in mind their taste buds. But do you know that the natural color of every fruit and vegetable also tells a lot? Not only this, you can know about its specialty by looking at the color of that particular item. So, here I am going to give an account of the Rainbow Diet. So, let’s know about Rainbow Diet.

Rainbow Diet

What Is Rainbow Diet?

The color of vegetables and fruits is not only visible but also their nutritional information is associated with them. Generally, vegetables of one color have similar properties. Therefore, if you want to give complete nutrition to children, then include vegetables and fruits of every color in their diet. A colorful diet will not only make them happy but will also be healthy. In medical language, it is also called Rainbow Method.

Very few people have heard the name of this diet and those who have heard, do not know the right way to follow it. The rainbow diet or rainbow diet basically includes a variety of colored and nutritious foods (fruits and vegetables). Which can also help you in reducing your weight. These include fresh, natural fruits and vegetables of various colors. In today’s article, we will tell you about the Rainbow Diet, which you can easily follow in your daily routine. Since colors are very important in this diet, you can also make yourself healthy by adopting them.

The Rainbow Diet basically includes a variety of colorful and nutritious foods. These also include fresh fruits and vegetables. One of the many benefits of weight loss is this diet offers many benefits. This diet is touted to have many physical and mental health benefits. In fact, by following the Rainbow Diet, your body gets all the necessary nutrients. Eating a diet containing lots of foods for the immune system may be beneficial for you to fight chronic disease. So come on, in today’s article we are going to tell you about the Rainbow Diet. Also will tell you Rainbow Diet Meal Plan. But before that know what is “Rainbow Diet”.

A rainbow diet refers to different colored vegetables and fruits included in your diet. Every color found in food whether it is green, blue, red, or white, all are found in an abundance of nutrients, which not only give you good health but also maintain your health. Following the Rainbow Diet can give you positive results, as most of the foods in it are plant-based. All of them have the same color as the rainbow. Due to the presence of so many colors in this diet, it is called Rainbow Diet. All the foods included in this diet make your stomach feel full, due to which you do not feel hungry and your weight is also under control.

Rainbow Diet

(Also Read:30 Best Foods For Anemia Patients Should Include To Diet)

Essential Nutrients In Rainbow Diet:

  • The rainbow diet contains vitamin C, a compound called carotenoid, riboflavin, vitamin K and folic acid. Guava and gooseberry are good sources of Vitamin C. Vegetables like capsicum are members of the family of vitamin K and vitamin B complex, which are rich in thiamin.
  • Some vegetables like potatoes, sweet potatoes, yams, and fruits like mangoes, and bananas work to increase energy. Most fruits and vegetables are high in water and fiber and have a low calorific value.
  • Many green vegetables are rich in iron. Green leafy vegetables such as fenugreek leaves are high in calcium, apart from being high in potassium and magnesium.
  • Fruits and vegetables contain compounds called phytochemicals, which have antioxidant, anti-inflammatory, and immune system-boosting properties, which promote good health and a high-quality lifestyle.
  • Flavonols are found in lemons, oranges, plums, apricots, green leafy vegetables, bell peppers, onions, and broccoli.
  • Anthocyanins are found in red grapes, pomegranates, strawberries, cherries, and plums. It is cardio and neuroprotective.
  • Yellow fruits and vegetables are rich in beta carotene. It gets converted into vitamin A in the body and provides the ability to fight diseases like cancer.
  • Red-colored fruits and vegetables like tomatoes and watermelon contain lycopene, which is essential for fighting prostate cancer and heart disease. Similarly, phystane is found in strawberries, blueberries, apples, grapes, and onions. It is good for antiaging, but it is still being studied.

(Also Read:21 Best And Effective Foods For Glowing Skin)

Rainbow Foods:

If a person wants to be healthy for a long time, then he should follow the Rainbow Diet. Just as there are seven colors in a rainbow, in the same way you can keep yourself healthy by adding seven different types of fruits and vegetables to the diet in a day. It adds vitamins, minerals, antioxidants, and phytochemicals to your diet. It acts like a powerhouse in your body, which gives power to your body and makes you less sick. Not only this, even if you fall ill, you do not need medicines. A variety of fruits and vegetables are included in the rainbow diet. The color of each vegetable and fruit has its own importance. Which we are telling you about below.

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Red Colored Vegetables and Fruits:

Rainbow Diet

A compound called anthocyanin is responsible for the red color. It reduces the damage caused to the muscles and makes them stronger. Red-colored fruits and vegetables such as tomatoes, watermelon, radishes, strawberries, red peppers, etc. contain lycopene, which is important for fighting prostate cancer and heart disease. All these foods have anti-inflammatory properties, which protect you from diseases like cancer and diabetes. Maybe you do not know, but red-colored vegetables and fruits prove to be very helpful in keeping your eyes healthy.

Red-colored fruits like pomegranate, raspberry, strawberry, watermelon, apple, tomato, paprika, and beet are rich in lycopene. Lycopene is the most powerful antioxidant. It protects against cancer, cardiovascular diseases, and the harmful UV rays of the sun.

Red-colored foods include.

  • Tomato
  • Beat
  • Raddish
  • Red Cabbage
  • Cherry
  • Cranberry
  • Pink Grapefruit
  • Red Grapes
  • Red Chilly
  • Pomegranate
  • Red Potatoes
  • Watermelon
  • Raspberry
  • Red Apple
  • Strawberries

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Orange Colored Vegetables and Fruits:

Rainbow Diet

Orange means orange-colored fruit or vegetable, your mood gets refreshed completely. Vitamin C is found in abundance in orange-colored vegetables and fruits, which boosts the immune system and also accelerates metabolism. Orange-colored foods contain antioxidants, beta-carotene, potassium, lycopene, and flavonoids, all with heart-healthy and bone density-boosting properties. The antioxidants present in it protect DNA from free radical damage. All orange-colored foods are also beneficial for your skin.

Peaches, oranges, tangerines, pumpkins, and carrots fall under this color category. The phytochemical ‘carotenoid’ is responsible for the orange color. It is most beneficial for the eyes. Along with this, carotenoids keep all the mucus layer of the body healthy.

Orange colored foods include

  • Sweet potato
  • Carrot
  • Apricot
  • Butternut
  • Squash
  • Muskmelon
  • Oranges
  • Papaya
  • Peach

(Also Read: 14 Best Vegetables For Pregnant Women)

Yellow Colored Vegetables and Fruits:

Rainbow Diet

Yellow-colored fruits and vegetables such as mangoes, papayas, and green leafy vegetables are high in beta carotene, which is converted into vitamin A in the body. All foods in yellow color are believed to be very good for digestive health.

It is a good option to stop the swelling coming from any part of the body. These foods contain enzymes like bromelain and papain, which help us a lot in fighting diseases other than cancer.

Mango, lemon, papaya, pineapple, saffron, cantaloupe, corn, apricot, etc. are yellow in color. Yellow food contains pigments called lutein and zeaxanthin which are most effective against age-related diseases. This food is also beneficial for weak eyes. Along with this, they reduce LDL ie bad cholesterol, control blood pressure, and make the skin healthy. Yellow foods also reduce the risk of prostate cancer.

Yellow-colored foods include

  • Yellow Tomatoes
  • Sweet Corn
  • Yellow Pepper
  • Pineapple
  • Pumpkin Yellow
  • Summer Or Winter Showers
  • Lemon

(Also Read: 20 Best Zinc Rich Foods To Boost Immunity)

Green Colored Vegetables and Fruits:

You already know that chlorophyll is responsible for the green color. Cucumber, celery, green apple, grapes, kiwi, spinach, mint, fenugreek, okra, peas, capsicum, cabbage, beans, etc. are all very healthy green vegetables and fruits. They are rich in folate and iron. Green foods also contain vitamin C which is effective in increasing immunity. Green foods are essential for a good immune system and oxygen in the blood. They should be consumed the most during pregnancy.

Be it green vegetables or fruits, both are very beneficial for health. Green food is full of nutrients in terms of nutritional value. Green vegetables and fruits help us in detoxification with energy. Magnesium and potassium are present in high amounts in green vegetables. Vegetables like fenugreek leaves and pods also have good calcium content. The good news is that green vegetables are low in fat and sodium while being high in fiber can help you feel full and keep you from feeling hungry. Let us tell you that green vegetables and fruits are very beneficial for your heart.

Green foods include

  • Kale
  • Spinach
  • Leafy greens
  • Green Apple
  • Asparagus (Asparagus)
  • Green beans
  • Broccoli
  • Brussels Sprouts
  • Green cabbage
  • Cucumbers
  • Green grapes
  • Kiwi fruit
  • Salad
  • Lime green
  • Pea

(Also Read: 15 Top Oxygen Rich Foods To Increase Oxygen)

Blue, Indigo, and Purple Colored Vegetables and Fruits:

Purple or blue-colored vegetables and fruits must also be included in the diet. It reduces the risk of cancer. Supports heart health. Reduces inflammation in the body and improves the appearance of the skin. To get these benefits, you can include blueberries, blackberries, purple cabbages, prunes, figs, etc. in your diet.

Dark-colored fruits and vegetables like blackberries, blueberries, grapes, plums, eggplants, berries, and Purple cabbages are rich in flavonoids. They contain anthocyanins which reduce inflammation in the body. Flavonoids improve digestion, increase calcium absorption and strengthen the immune system. They also prevent the formation of tumors in the body.

Purple-colored fruits and vegetables like brinjal, purple cauliflower, etc. look very beautiful. Although fruits and vegetables of this color are a bit heavy, the antioxidants present in them keep your brain and heart health along with reducing your weight. Not only this, but they also help in reducing inflammation in the body.

Purple-colored foods include

  • Blackberry
  • Blueberry
  • Plum
  • Eggplant
  • Purple Cauliflower

(Also Read: Foods To Correct Hormonal Imbalance In Women)

White Colored Vegetables and Fruits:

White-colored fruits and vegetables reduce the risk of cancer. Not only this but it is also considered very good for bone health and heart health. Apart from this, along with boosting the immune system, they help in reducing the level of cholesterol in the blood. In addition, anti-oxidants are also found in it. To include white color in the diet, you must eat mushrooms, cauliflower, garlic, radish, white beans, etc.

White foods like pears, bananas, dates, onions, garlic, mushrooms, potatoes, ginger, and turnips are rich in antioxidants called quercetin. They eliminate blood pressure, cholesterol, and heart-related diseases. Also, it is important for gut health. White foods have the most fiber and potassium, and they reduce the risk of colon cancer.

These may not be as colorful as other food items, but they are completely full of nutrition. Even though they have no color, they improve your overall health and well-being. White-colored vegetables and fruits have a good ability to control high BP and cholesterol. It is known to reduce inflammation, and lower high BP.

Every day, try to incorporate all these colors into your diet in some way or the other. They are full of all the nutrients your body needs and are vital for your health. Add as many colors to your plate as possible. By following this easy diet, you can stay healthy and fit.

White-colored foods include

  • Banana
  • Onion
  • Garlic
  • Raddish
  • Mushroom
  • Potato

(Also Read: 11 Anti-cancer Foods You Should Include In Diet)

How To Follow Rainbow Diet:

Now the question is, how will you follow the Rainbow Diet. So let us tell you, prepare a group of white, red, green, yellow, blue, or purple-colored food. The more colored food you give to the child daily, the more it will be beneficial. According to experts, green food should be given at least two to three times a week. Food and its color are completely related to nutrition and the good thing is that each color has its own nutritional value. The rainbow method can be followed by children and adults alike, it will give them complete nutrition.

You do not necessarily have to take the Rainbow Diet only in the form of food. There are many other options, with the help of which you can easily follow the Rainbow Diet or Colorful Diet daily.

  • Make colorful fruit juice and drink it.
  • Make a salad of fruits and vegetables of different colors,.
  • Use different colored vegetables in sandwich fillings.
  • Make a soup of different colored vegetables and drink it.
  • You can replace the junk food you eat with colorful vegetables and fruits. By following the Rainbow Diet and adopting good eating habits, you can control your weight, as well as maintain a good and healthy lifestyle.
  • To get good results, it is not enough just to follow the diet, but you also have to do daily workouts. People who want to lose weight, consume more servings of soups and salads.
  • Even the consumption of fruits and vegetables in any form in the evening snacks will help you a lot in weight loss. The special thing about the Rainbow Diet is that it helps you in controlling your weight forever.

(Also Read: 9 Best Minerals and Vitamins For Hair Growth)


Make a group of white, red, green, yellow, and blue or purple-colored boxes. The more colored food you give to the child every day, the better. Food of every color should be given at least two to three times a week. Food and its color are related to nutrition and each color has a different nutritional value. The rainbow method provides complete nutrition. If you want, with the help of the natural color of a food item, you can know its specialty and then include it in the diet and make yourself more healthy and active.

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