Making a difference, one meal at a time
Rainbow Foods
How much of the rainbow
can you eat?!
​Ready to add some color to your plate? Our Eat a Rainbow Challenge is a fun, interactive way to explore the health benefits of colorful foods while challenging yourself to eat a rainbow every week! ​​
Use our handy food list to pick fruits and veggies in each color—reds, oranges, yellows, greens, blues, and purples. Every color has something unique to offer, from reds that boost your heart health to greens loaded with vitamins!
RED
Red Foods: A Nutritional Powerhouse
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Red foods are vibrant and packed with nutrients that support overall health. Rich in vitamins, antioxidants, and minerals, they can boost immunity, improve heart health, and promote healthy skin.
Incorporating foods like tomatoes, strawberries, red peppers, and beets into your diet is a simple way to enjoy these benefits. Many red fruits and vegetables, such as strawberries and raspberries, are locally grown in the UK and are freshest in summer.
Choosing fresh, seasonal red produce not only enhances nutrition but also supports local farms and reduces food miles.
Add red foods to your meals by tossing red peppers into salads, snacking on berries, or cooking tomatoes into sauces for a delicious health boost!
​Radicchio Radishes Raspberries Rhubarb Ruby Red Grapefruit Strawberries Tomatoes Watermelon
​Apples
Beets
Bell Peppers
Blood Oranges
Cabbage
Cayenne Peppers
Cherries
Cranberries Grapes Pears Pomegranate
Benefits of Red Foods​
Rich in Antioxidants: Red foods are rich in antioxidants like lycopene and anthocyanins, which may reduce oxidative stress and lower the risk of chronic diseases.
Anti-Inflammatory Properties:
The compounds found in red foods can help reduce inflammation in the body, promoting overall wellness.
Improved Vision
The beta-carotene in red fruits and vegetables supports eye health and can help prevent age-related vision issues.
Heart Health:
Foods like tomatoes and red peppers are known to support cardiovascular health by improving cholesterol levels and reducing inflammation.
Boosted Immune Function:
Vitamin C-rich foods like strawberries and red bell peppers can enhance your immune system.
Orange
Orange
Orange Foods: A Bright Boost for Your Health
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Orange foods are packed with beta-carotene, a powerful antioxidant that converts to vitamin A in the body. This supports healthy vision, boosts the immune system, and promotes skin health. Many orange fruits and vegetables are also rich in vitamin C, which helps combat inflammation and supports collagen production.
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Incorporating orange foods into your meals can help protect your eyes, improve your immune defenses, and maintain glowing skin. They're not just nutritious—they’re also delicious and versatile!
Rich in Beta-Carotene
Helps maintain healthy vision, supports skin health, and strengthens the immune system.
Immune Support: Vitamin C in many orange foods enhances immunity and helps fight inflammation.
Oranges
Tangerines
Clementines
Mandarins
Blood Oranges (orange flesh varieties)
Apricots
Mangoes
Papaya
Peaches
Nectarines (orange-flesh varieties)
Cantaloupe
Persimmons
Kumquats
Carrots
Sweet Potatoes
Butternut Squash
Pumpkin
Orange Bell Peppers
Orange Tomatoes
Orange Cauliflower
Golden Beets
Heart Health
High in potassium, orange foods like sweet potatoes help regulate blood pressure and support heart function.
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Anti-Inflammatory Properties: The antioxidants in orange foods can reduce inflammation, promoting overall wellness.
Benefits of Orange Foods​
Orange
Yellow
Yellow Foods: Sunshine for Your Body
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Yellow foods are packed with carotenoids and flavonoids, which support heart health, aid digestion, and provide a natural energy boost. Many yellow fruits and vegetables are also rich in vitamin C, helping to strengthen the immune system and support glowing skin.
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Incorporating yellow foods into your meals can enhance your mood, improve digestion, and keep your body energized. They add a sunny touch to any plate!
Boosts Immunity
High in vitamin C, yellow foods like lemons and pineapple strengthen the immune system and help fight infections.
Supports Eye Health
Carotenoids such as lutein and zeaxanthin protect vision and reduce the risk of eye diseases.
Pineapple
Bananas
Yellow Bell Peppers
Corn
Yellow Squash
Yukon Gold Potatoes
Yellow Tomatoes
Yellow Carrots
Starfruit
Lemons
Ginger
Yellow Watermelon
Golden Beets
Increases Energy
Natural carbohydrates in foods like corn and potatoes provide lasting energy and prevent fatigue.
Improves Skin
Antioxidants and vitamin C help produce collagen, keeping skin firm and radiant.
Benefits of Yellow Foods
Orange
Green
Green Foods: Nature’s Powerhouses
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Green foods are packed with chlorophyll, fiber, and essential vitamins like K, C, and folate. These nutrients help with detoxification, improve digestion, and support bone health. Leafy greens and green vegetables are also rich in antioxidants that combat inflammation and protect against disease.
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Adding more green foods to your diet can help boost your energy, support gut health, and promote overall well-being. Plus, they’re fresh and delicious!
Supports Immunity
Packed with vitamin C and antioxidants that help fight infections.
Boosts Heart Health
Leafy greens lower cholesterol and support healthy blood pressure.
Aids Digestion
High fiber content promotes gut health and prevents bloating.
Spinach
Kale
Broccoli
Brussels Sprouts
Green Bell Peppers
Zucchini
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Green Grapes
Green Apples
Asparagus
Cucumbers
Peas
Avocado
Kiwi
Strengthens Bones
Rich in vitamin K, essential for strong bones and calcium absorption.
Detoxifies the Body Chlorophyll helps cleanse the liver and remove toxins.
Benefits of Green Foods
Aids Digestion Bananas, ginger, and yellow squash support gut health, ease bloating, and improve digestion.
Orange
Blue
Blue Foods: Brain-Boosting Bites
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Blue foods get their vibrant color from anthocyanins, powerful antioxidants that help protect cells from damage, improve brain function, and support heart health. These nutrient-rich foods may also help reduce inflammation and promote healthy aging
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Adding blue foods to your meals can boost cognitive function, support cardiovascular health, and keep your body strong. They’re rare but packed with benefits!
Enhances Brain Function
Anthocyanins improve memory and reduce cognitive decline.
Protects the Heart Blueberries and blue grapes support healthy blood flow and lower blood pressure.
Blueberries
Blackberries (deep blue varieties)
Concord Grapes
Blue Plums
Elderberries
Blue Corn
Blue Potatoes
Blue Spirulina
Butterfly Pea Flower
Fights Inflammation
Antioxidants help reduce inflammation and combat chronic diseases.
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Improves Eye Health
Blue pigments protect against retinal damage and age-related vision loss.
Supports Healthy Aging – Helps reduce oxidative stress, keeping skin and cells youthful.
Orange
purple
Violet Foods: The Secret to Longevity
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Yellow foods are packed with carotenoids and flavonoids, which support heart health, aid digestion, and provide a natural energy boost. Many yellow fruits and vegetables are also rich in vitamin C, helping to strengthen the immune system and support glowing skin.
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Incorporating yellow foods into your meals can enhance your mood, improve digestion, and keep your body energized. They add a sunny touch to any plate!
Boosts Brain Health Purple foods enhance memory and protect against neurodegenerative diseases.
Supports Circulation
Anthocyanins improve blood flow and reduce the risk of heart disease.on.
Blackberries
Purple Grapes
Plums
Figs
Passionfruit
Eggplant
Purple Cabbage
Purple Cauliflower
Purple Carrots
Purple Sweet Potatoes
Strengthens Immunity High in antioxidants to help defend against illnesses.
Aids Digestion
Fiber-rich foods like eggplant and purple cabbage support gut health.
Promotes Radiant Skin
Purple foods help reduce signs of aging and improve skin elasticity.
Benefits of Blue Foods
Benefits of Violet Foods
Skin Health
Promotes collagen production for radiant, healthy skin.
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