Eat the Rainbow: Unlocking the Power of Plant Colour for Vibrant Health

One of the simplest yet most powerful pieces of nutrition advice I give my clients is this: eat the rainbow. Nature gives us an incredible gift in the form of colourful fruits and vegetables—and each vibrant hue comes with its own unique set of nutrients and health benefits.

As a Nutritional Therapist, I see the impact every day that a diverse, colourful diet can have on energy, immunity, mood, and long-term wellness. Plant foods are packed with antioxidants, fibre, vitamins, and phytonutrients—natural compounds that support everything from brain function to gut health to reducing inflammation.

Why Colour Matters

Each colour in the plant kingdom represents different families of phytonutrients:

• Red foods like tomatoes and red peppers are rich in lycopene, which supports heart health and protects against certain cancers.

• Orange and yellow foods like carrots and sweet potatoes are full of beta-carotene, which converts to vitamin A for healthy skin and vision.

• Green vegetables like broccoli and kale are packed with chlorophyll, folate, and calcium for bone and immune health.

• Blue and purple foods such as blueberries and aubergines contain anthocyanins, known for supporting brain and cardiovascular health.

• White and brown plant foods like garlic, onions, and mushrooms are powerful for immune support and anti-inflammatory action.

  
  

Eating a wide variety of colours helps ensure you're nourishing your body with a full spectrum of nutrients.

Simple Ways to Add More Colour

In our busy lives, it's easy to fall into a routine with food. But a colourful plate doesn't need to be complicated. Here are a few tips to add more vibrant plants into your daily meals:

• Start with one meal a day. Add berries to your breakfast, rocket to your sandwich, or a side of roasted veg at dinner.

• Try new vegetables each week. Rotate your choices to keep it interesting and seasonal.

• Prep ahead. Chop a rainbow of veggies on the weekend and store them in containers for quick meal additions.

• Make smoothies your friend. Blend up spinach, banana, mango, and blueberries for a phytonutrient-packed snack.

  
  

Encouraging Kids to Eat the Rainbow

Getting children to eat more fruit and veg can be a challenge, but here are some tried-and-tested tricks:

• Make it fun. Create rainbow plates or veggie faces. Kids love colour and creativity!

• Get them involved. Let them choose a new fruit or veg at the supermarket or help with washing and chopping (age-appropriate, of course).

• Be a role model. Kids copy what they see. When they watch you enjoying veggies, they’re more likely to give them a go.

• Sneak in the goodness. Blend veg into sauces, soups, or smoothies for a subtle boost.

  
  

A Colourful Life is a Healthier Life

Eating the rainbow isn’t just beautiful—it’s deeply nourishing. Each colour brings something special to the table, and over time, this variety can help support long-term health and prevent chronic disease. Whether you're trying to feel more energised, support your immunity, or teach your children healthy habits, adding more colour to your plate is a powerful step forward.

So next time you shop or prep a meal, ask yourself: how many colours are on my plate today?