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Nature’s Colorful Rainbow of Healing Fruits & Vegetables

Food Rainbow for Better Health

God provided powerful foods for our body by creating a colorful assortment of fruits and vegetables.

The natural world provides the sun’s energy and rainfall to make the plants and fruit trees and fruit vines grow. The plants then produce enzymes, minerals, phytonutrients, and vitamins that give our bodies the nutrition the body needs for good health. Phytonutrients are natural chemicals found in plant foods.

There are seven predominant colors in the food rainbow. By eating a little from each color category each day, you will be nourishing your body. For best results, rotate foods so your body gets a nice change each day.


Blue fruits and vegetables have powerful antioxidants. Our body needs antioxidants to help slow down the aging process. Antioxidants also protect your cells, reduce the risk of cancer stroke, and heart disease.

Blue CauliflowerBlue Grapes
BlueberriesPurple Broccoli
Purple CarrotsKelp


The blood of plants is known as chlorophyll. Green fruits and vegetables are rich in chlorophyll that contains lutein and folic acid. Folic acid is an important B vitamin that protects against birth defects. Lutein protects against macular degeneration. One other health benefit from eating from the green fruits and vegetables is cell regeneration and healing.

ApplesArtichokes AsparagusAvocadosBok Choy
BroccoliBrussels Sprouts CeleryChivesCollard Greens
ComfreyCucumberDandelion GreensFennelGreen Beans
Honeydew MelonKiwiLettuceLimesOkra
OnionsParsleyPeasSpinachSwiss Chard


Indigo foods are excellent sources of Lycopene and Vitamin K.

Blackberries Black Beans Black Cherries
Black Currants Black Olives Black Raspberry
Boysenberries Plums Prunes

Orange and Yellow

Eat orange and yellow fruits and vegetables to supply the body with beta-carotene. Beta-carotene is beneficial for preventing and fighting cancer as well as being an essential nutrient for the eyes, heart and the immune system.

ApricotsButternut SquashCantaloupeCarrots
OrangesPeppers ( orange & yellow )PapayaPeaches
YamsYellow SquashWatermelon


Red fruits and vegetables have lycopene which helps fight and prevent cancer. The red fruits and vegetables also contain anthocyanins which are powerful antioxidants that protect cells. Antioxidants are very important for heart health.

GrapesGoji BerriesRed Leaf LettucePeppers
PomegranatesRed PotatoesRaspberriesRhubarb
Ruby Red GrapefruitStrawberriesTomatoesWatermelon


Purple foods are high in antioxidants and vitamins.

Black TomatoesDulseElderberriesKohlrabi
MulberriesPassion FruitPurple OnionsPurple Cabbage
Purple EggplantPurple GrapesPurple Green BeansPurple Peppers
Purple Plums


God gave us such a colorful bounty of plants that contain powerful nutrients. You have options. Eat foods from one color each day of the week. You can also eat from all of these colors each day with salads, smoothies or make a delicious soup.

Tomorrow I am going to make a Butternut Squash soup that is delicious. Here is a picture of the butternut squash and yam being prepared for the soup. See how colorful these vegetables are?

I have fun now in the kitchen and when shopping because I try different combinations of the fruits and vegetables in my salads, soups, and smoothies. I didn’t know what some of these plants were until I researched finding them at my local markets here in California!

My fridge currently has some red apples, navel oranges, anjou pears, kiwi, red cabbage, celery, sweet onion, pineapple, carribean red papaya, persimmon, and some seeds.

In my freezer you will find blueberries, mangoes, raspberries, and a frozen banana for my smoothie tomorrow. Have fun and you will be using your food as medicine for your body!

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{ 7 comments… add one }
  • Berny

    I never knew that the nutrients we get from fruits and vegetables are based on their color until I read your article. I’m so amazed about that. So it means that if I have all the colors, at least one from each, I would get the proper nutrients that I need daily for my body . This is really a good read article. Thanks for sharing.

    • Hello Berny,
      It is so much fun to make new recipes and purchase the different foods that are so colorful. Tonight I made an African bean soup and there are several colors in the soup. Here is to a healthy 2013 for you and all of my blog readers!

  • Pure Raspberry ketones

    Hello Daniel!
    I saw you article about nutrition. I know that the food we eat gives us nutrients to fuel the body. Thanks for sharing the article!

    • Hello Sophia,
      It is fun to pick out colorful fruits and vegetables and make some fresh salads and meals each day. I know that rotating the foods we eat is the best way to get all of the phytonutrients found in the plant based foods.

  • Neil Butterfield

    Stunning post Daniel. Add more color to your plate if you want to enjoy good health.

  • Glenda Callahan

    Wow, Daniel you have outdone yourself on this blog post. Very good information and thanks for the recipe links. I love fruits and vegetables and can never get enough of the ones I love.

    • Hello Glenda,
      There is a local farmers market here every Sunday and I look forward to seeing what the farmers have for sale. My diet is mainly organic fruits, legumes, nuts, seeds, vegetables, and whole grains so seeing what is in season is a Sunday event for me. Thanks for stopping by!

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