FITPASSRainbow Diet Health Benefits You Must Know | FITPASS
Rainbow Diet Health Benefits You Must Know

Rainbow Diet Health Benefits You Must Know

Pushkar Garg 16 October, 2019 Updated on : 03 Feb 2020


Want to eat healthy to lose weight? Well, just eat the rainbow. 

It is easy to fall into routines when it comes to eating depending on preferences and availability. However, the body needs variety, a rainbow of nutrients, for ideal health. The vegan diet has been hailed as the best all around the world; fruits and vegetables contain all the nutrients, minerals, phytochemicals, and antioxidants needed by the body. Eating fruits and veggies satiates the body’s needs along with healing it.

The Rainbow Diet has been used to lure kids into eating healthy, but these days adults don’t get their share of nutrients either. While all of us want to be slim, it is more important to be fit. Sometimes fitness is just reaping the benefits of healthy eating. The benefits of rainbow diet include weight loss. Different fruits and veggies contain different micronutrients, which are all good for the body. One simple way to incorporate the rainbow diet in your plan is to consume 5 cups of fruits and veggies, all cups consisting of fruits of a single color.

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1. Red – Cancer-Fighting


Red fruits and veggies have amazing health benefits in addition to cancer-fighting properties. They contain two important phytochemicals – lycopene and ellagic acid. According to studies, daily consumption of tomato sauce counters the progress of prostate cancer. Watermelon is known to have even better results owing to its lycopene content. Additionally, it contains citrulline – a phytonutrient – that helps in the treatment of erectile dysfunction. Strawberries are known to prevent esophageal cancer and reverse its damage.
It must be noted that taking phytonutrients in the form of supplements might contribute towards the formation of cancerous cells. Instead, have whole foods that decrease the risk of cancer.

  • Beet Root
  • Pomegranate
  • Red Onion
  • Apple
  • Cherries
  • Cranberry


Did you know that oranges are great sources of Vitamin C? Well, they are and so are other yellow and orange fruits and veggies. They are also packed with carotenoids, especially beta- carotene, which reduces the risk of chronic illnesses like blood vessel damage, heart problems, cancers, arthritis, and cataracts. This category of fruits contains lutein that improves eye health and brain function and prevents cancer.
Some citrus fruits in this category contain hesperidin – a unique phytonutrient – that is associated with increased blood flow. Those who are more likely to get cold hands and feet must eat an orange or a tangerine a day. This helps keep hands and feet warm as well as reduce the risk of strokes.

  • Pumpkin
  • Yellow Pepper
  • Yellow Apple
  • Apricot
  • Melon
  • Pineapple
  • Peach
  • Lemon
  • Papaya
  • Corn
  • Cantaloupe
  • Carrot
  • Sweet Potato
  • Mango

3. Green – Body Detox

As you might have heard, green fruits and vegetables are among the healthiest foods. They are packed with Vitamin K and other nutrients that are good for blood and bone health. Green veggies also contain folate, which is especially good for expecting women as it helps prevent congenital disabilities. Broccoli, something that most of us don’t like, is a cruciferous vegetable that improves immune function. Kale, for that matter, is known to improve mood. Kiwi fruit is known to help with Irritable Bowel Syndrome (IBS), common cold, and even insomnia. It might help with DNA damage as well.

Remember chlorophyll? It’s not only good for plants; it detoxes the liver, prevents cancer, and helps maintain weight in addition to protecting the skin. 
Green colored fruits and veggies are packed with sulphur (detox mineral) that removes toxins from the body. Green foods help prevent cancer and macular degeneration as well. They also contain potassium, which is good for the heart.

  • Avocado
  • Kiwi
  • Green Apple
  • Parsley
  • Limes
  • Asparagus
  • Lettuce
  • Peas
  • Spinach 
  • Cucumber
  • Zucchini
  • Green Grapes
  • Edamame
  • Green Beans

4. White (and Brown) – Cancer Prevention & Strong Bones

White and brown foods are equally healthy and rich in phytonutrients. Cauliflower contains sulforaphane that fights cancer. Onion and garlic are vegetables that contain allicin and quercetin – powerful cancer-fighting compounds.

Consumption of white button mushrooms counters aromatase activity and prevents breast cancer cell production. Xanthone present in white foods contains antioxidants and has anti-thrombotic and anti-inflammatory properties. They prevent heart disease and improve the immune system. Garlic lowers blood sugar and prevents heart attacks, while onions are good probiotics. Daikon radish assists the kidneys in removing toxins from the body.

  • Daikon Radish
  • Jicama
  • Potato
  • Parsnip

5. Blue & Purple – Anti-inflammatory

Blue and purple foods are packed with phytonutrients – resveratrol and anthocyanin that have anti-aging and anti-cancer properties. Berries are known to repair damage caused due to inflammation and oxidative stress. Red cabbage is one of the best foods; it contains the highest amount of antioxidants.

This category is great for the urinary tract and heart as well. It reduces cholesterol, prevents obesity, and improves cognitive functions. Eating raw plums provides a high dose of Vitamin C. Blue and purple foods help with Alzheimer’s disease.

  • Blackberries
  • Blueberries
  • Prunes
  • Plums
  • Figs
  • Eggplant
  • Grapes
  • Cabbage

Most of these foods are best consumed raw or cooked at low heat for short periods. Certain fruits like mangoes and berries are high in fructose, which is why they must be consumed in moderation.

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