Eat a Rainbow Every Day

“I have so many red and black t-shirts, I have to buy different colours when I go shopping next, with similar colours all over, my wardrobe looks so boring

Sounds familiar, isn’t it?

We think often about bringing colours to our lives through the way we dress up, our home decors or while planting flowers in our gardens. But do we think about consuming colourful food?

I have had carrots for breakfast so let me have spinach or capsicum or something which is not orange for dinner

I am sure this is not as familiar as the first one :)

The Rainbow diet is all about eating colourful fruits and vegetables. This is one of the easiest ways to optimise the intake of a variety of vitamins and minerals. To explain it further different colours have different health benefits, so in order to make sure that you are getting enough nutrition, without worrying about the properties of each fruit/veg you are consuming, the intake should be spread across various colours.

Let’s have a broad look at the health benefits of each colour:


Red coloured fruits and vegetables are good for blood and heart health, it also supports joints.

Suggested Recipes:

  1. Pomegranate raita
  2. Berry Smoothie
  3. Watermelon Slush
  4. Tomato and/or beetroot soup
  5. Strawberry lemonade
  6. Apple and chicken salad


Green foods are good for detoxification and immune system.

Suggested Recipes:

  1. Broccoli and chicken stir fry
  2. Cucumber and mint raita
  3. Green peas masala
  4. Spinach soup
  5. Sautéed beans
  6. Kiwi smoothie

Yellow/ Orange

The yellow/orange in colour foods is good for vision, immunity, skin and bone health.

Recipe Suggestions:

  1. Papaya curd smoothie
  2. Orange and paneer/ chicken salad
  3. Pineapple raita
  4. Steamed corn with lemon dressing
  5. Sautéed bell pepper salad
  6. Cream of carrot soup.


White foods help in blood purification, controls cholesterol and lowers cancer risk.

Suggested recipes:

  1. Cauliflower sabji
  2. Sautéed mushrooms
  3. Garlic and coconut chutney
  4. French onion soup
  5. Radish oats roti

Blue/ Purple

Blue/ purple fruits and vegetables are rich in antioxidants and promote mineral absorption.

Suggested recipes:

  1. Brinjal sabzi
  2. Sweet potato chat
  3. Blueberry smoothie
  4. Grape slush
  5. Cabbage salad
  6. Spiced roasted carrots

Eating a rainbow every day is not only healthy but it also adds a vibrant and colourful twist to your daily meals. So start now, keep the rainbow concept in mind when you shop your fruits and veggies this week.

In case you need any recipes and the above-mentioned list or you have any feedback, please feel free to contact me.

Stay tuned!!!