Clean Eating – Taste The Rainbow

Eating clean is just beautiful! As a Raw Food Nutritionist I know the power of whole foods. Introducing a cornucopia of colors into your body is one of the best ways to ensure a healthy balance of whole food nutrition. Each color possesses it’s own unique health benefits + delivers powerful antioxidants and nutrients to your body.

What do the colors represent?


The color red in fruits and vegetables is typically a sign of vitamin A, also known as beta-carotene and vitamin C. Red produce will generally also be high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates and beets. Red apples are great and also contain quercetin, a compound that helps to fight colds and allergies. And tomatoes, watermelon and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties.


The color orange usually means there is a healthy serving of vitamins C, A and B6 along with the mineral potassium and fiber. Oranges, apricots, mangoes, peaches, pumpkin, carrots, butternut squash, sweet potatoes and orange peppers are healthy choices to add some orange into your diet.


Yellow fruits and veggies usually deliver vitamin A and C, magnesium, manganese, and potassium as well as fiber into the diet. Bananas, corn, pears, pineapples, cauliflower, summer and spaghetti squash, potatoes and yellow bell peppers are some terrific options to yellow produce on your plate.


The color green signifies a powerful source of nutrients and iron. Green vegetables contain chlorophyll, fiber, lutein, folate, vitamin C, calcium and beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and cholesterol levels, aid in digestion, fight harmful free-radicals and foster a healthy immune system. Dark, leafy vegetables like spinach, kale, chard and collard greens are great choices as well as broccoli, zucchini, asparagus, green grapes, kiwi and avocado just to name a few.


Foods in this colorful category contain anthocyanins, powerful antioxidants that help prevent the body from cellular damage. Representing fruits include blueberries, purple grapes, currants, plums and blackberries. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple cauliflower, purple potatoes, eggplant and purple carrots.


White may not be much of a color but white vegetables, such as cauliflower, rutabagas, and parsnips, are rich in vitamins and minerals like vitamins C, K, and folate and contain fiber. Onions and garlic are also incredibly healthy, sulfur-rich choices that contain a compound called allicin that protects the heart and blood vessels from damage and also aids in lowering cholesterol. So remember… whole, organic foods give your body the nutrients it needs to thrive, flourish and burn clean. That’s what clean eating is really all about folks!