Somewhere Over the Rainbow Diet

Article by Cristal G. Orpilla, RN

Healthy foods come in all sizes, shapes, and colors of the rainbow. Indeed, the body does benefit from eating from a variety of hues. Read on to learn more about the Rainbow Diet.


What is the Rainbow Diet?

The Rainbow Diet incorporates all the colors of the rainbow into the foods we eat- Red, Orange, Yellow, Green, Blue, Indigo, Violet.  Scientific studies have shown that the pigments that make up the color of fruits and vegetables are packed with antioxidants that strengthen the immune system. These antioxidants help fight disease and deterioration by neutralizing cellular inflammation in the body caused by oxidation— very much like rust formation. Internally, this damage can contribute to a variety of health disorders, such as heart disease and cancer. Externally, it contributes to signs of aging, such as wrinkles and discoloration. So, what should you eat to boost your defenses, inside and out?

Food Color Codes

Eating the full rainbow assortment of fresh raw fruits and vegetables on a regular basis is the key to giving the body the nutrients it needs to build healthy cells, and strengthen the immune and detoxification systems so they can do a better job of fighting off disease and aging. Many nutrients are associated with various colors. The main natural pigments that give color to fruits and vegetables are:

The red pigment contains the lycopene antioxidant, from the carotenoid family of pigments. Lycopene helps improve short and long term memory, protects and prevents disorders such as heart disease and certain types of cancer. Besides the antioxidant properties, lycopene is also a detoxifier of the waste in the body and inhibits cholesterol formation.
Lycopene is present in the red fruits and vegetables, such as red peppers, pimientos, tomatoes, apples, red onion, pink grapefruit, watermelon, and guava.



The orange-yellow pigment is given by the beta carotene, a natural Vitamin A derivative that improves eyesight, maintains heart function, strengthens the immune system, and prevents against cancer.  As if that weren’t enough,  beta-carotene is also integral in anti-aging for the skin. Beta carotene is a photopigment usually related to the Vitamin A in plants. It is stored in the epidermis where it performs a very important function: it acts to absorb harmful UV rays  and prevents damage to skin tissue.
Betacarotene is present in pumpkins, pears, carrots, saffron, oranges, tangerines, grapefruit, pineapples, bananas, mango.



The blue-indigo-violet pigment contains anthocyanines, which helps inhibit the cholesterol level in the blood and helps to maintain the flexibility of the blood vessels. Anthocyanin is a water soluble pigment that gives the color of many flowers and plants, usually red, purple or blue . This pigment is also a powerful antioxidant and protects the plants from UV rays. Mixed with the beneficial effects of vitamin A or C, anthocyanins improve visual accuracy, improve blood circulation to the eyes and the nervous system and can prevent or fight against free radical damage found in eye disorders such glaucoma.
Anthocyanins are present in blue-violet fruits and vegetables such as: grapes, plums, red cabbage and red beet, currants, figs, all kinds of berries etc.


Perhaps the most important color in the Rainbow Diet is green. The green pigment is produced by lutein and chlorophyll. Lutein protects eyesight, strengthens bones and teeth, and protects from various cancers. Chlorophyll in green plants has antibacterial and anti-inflammatory effects, and aids in purification of the blood from toxins and other waste products.

This power duo are found in green vegetables and fruits such as kale, collards, chard, spinach, bok choy, cabbage, lettuce, broccoli, endives, asparagus, spinach,  kiwi fruits, green apples, beans, peas, parsley, and green tea .



Rainbow Salad: A Recipe for Health

Here is a recipe from Dr. Eric Braverman’s  The Edge Effect that’s both colorful and nutritious,  and a delicious way to be healthy!

Sweet peppers: red, yellow, green; cut julienne
Grated, or thinly sliced carrot
Spring mix lettuce: red lettuce, romaine, sweet butter
Baby spinach
Cucumber, thinly sliced
Grape or cherry tomatoes, halved
Slices of mandarin orange
Sunflower seeds
Diced red onion
Chopped boiled egg
Crumbled feta cheese

Optional: grilled chicken breast or baby shrimp

Salad dressing: 1/4 cup red wine vinegar, 2/3 cup olive oil, 1 tbsp honey,  salt and pepper to taste, 2 tsp fresh lemon juice, fresh parsley (or 1/4 tsp dried), 1 tbsp poppy seed.  Blend  all ingredients in a blender, adding the poppy seeds last,  and pulse to mix.


So take a lesson from good ‘ol Roy G. Biv,  and  add colorful life to your diet. Your body will thank you!
What are your favorite colors to eat?

References:  Adapted from The 7-Day Color Diet and The Edge Effect



The following two tabs change content below.


Online Editor, Beauty Writer at Beauty-Goodies
As a New York City-based registered nurse with backgrounds in pharmacology, medical research, medical spa aesthetics, and cosmetic dermatology, Cristal became interested in the ways people go about achieving beauty. When she's not working full-time at Cornell Medical Center or performing aesthetic treatments at a midtown NYC medical spa, she daylights as a beauty writer, and has a penchant for scoring sample sale treasures, bellydancing, playing dress-up, and of course, chatting about beauty goodies.

Latest posts by Cristal (see all)

50 thoughts on “Somewhere Over the Rainbow Diet

  1. Pingback: The Rainbow Diet for Health, Antioxidant, Healthy Life | Beauty … · Antioxidants – Information on Antioxidants | Optimal Healths

  2. Bobby Poirot

    The Chocolate plan has really helped me alot. I just wish there was a way to make the chocolate milk chocolate.

  3. Karin Ruiz

    What a fun post! It’s so important to eat lots of colors every day and this is a great breakdown of how to do it 🙂
    Cheers to health & beauty (and salad too!)

  4. CristalCristal Post author

    Hi lissa,
    yes, you may quote the information, provided you share the article or website link. Also you may follow beauty goodies on Twitter with BeautyGoodies. Thanks!!

  5. Pingback: Our Top 10 Tips For Sensational Skin! « Anti-Aging, Beauty & Skincare

  6. Kallie Kertesz

    I also read a lot of blogs everyday. I cant even recall all of them, but there are also favorite blogs of mine. Your compilation is very nice, I want to compile mine also if I could have the time. Its so nice to see your article.

  7. Oakley Flak

    Hi there,I enjoy reading through your article post The Rainbow Diet for Health, Antioxidant, Healthy Life | Beauty Goodies , I wanted to leave a little comment to support you and wish you a good continuation……All the best for all your blogging efforts.

  8. Beckelheimer

    Hello reading through your weblog, The Rainbow Diet for Health, Antioxidant, Healthy Life | Beauty Goodies , I am sure I have learn something and therefore would like to write a little comment to support you and wish you a good continuation……It shows that u really have put alot of effort for your blog.

  9. Gravura

    Thank you for the work you have put into your nice blog. We will bookmark to your blog because it is very informational. We love the site and will come back to see your new posts.

  10. Warner Mcginnes

    I feel like I’m constantly looking for interesting things to read about a variety of subjects, but I manage to include your blog among my reads every day because you have honest entries that I look forward to. Here’s hoping there’s a lot more great material coming!

  11. Lara osborn

    Hey, I just wanted to say what a quality website. I really enjoyed it and found it interesting reading. Looking forward to your next post!

  12. Kriz11

    I found this site under my bookmarks, probably bookmarked it for my wife. Do you have a rss or something like this? I want to add you to my rss reader, becous liked this article especially your way how to explain this.

  13. Jamal Mervine

    Thank you for for this great post. I’m always on the look out for content and was lucky to find you on Google I will surely be back againg to see what other great content you post.

  14. Andrew A. Sailer

    Thanks for taking the time to discuss this, I feel strongly about it and love learning more on this topic. If possible, as you gain expertise, would you mind updating your blog with more information? It is extremely helpful for me.

  15. Enslow

    Thank you so much for this article, it was a very interesting read. Do you have a facebook page on this subject?

  16. new era hats wholesale

    Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I¡¯ll be subscribing to your feed and I hope you write again soon!

  17. Mia Carina

    I am usually to running a blog and i really admire your content. The article has actually peaks my interest. I am going to bookmark your site and preserve checking for new information.

  18. Nelly Flanner

    44. whoah this blog is great i really like reading your posts. Keep up the good work! You know, lots of persons are searching around for this info, you could aid them greatly.

  19. Tommy Tantillo

    I like the valuable information you provide in your articles. I’ll bookmark your blog and check again here regularly. I’m quite certain I will learn lots of new stuff right here! Good luck for the next!

  20. Pingback: Antioxidant Health benefits of Resveratrol in Wine Grapes | Beauty Goodies

  21. adadada

    I precisely desired to appreciate you once again. I am not sure the things I would have made to happen without those advice documented by you about such problem. It has been a very distressing issue in my view, nevertheless observing your skilled fashion you dealt with it forced me to leap over contentment. I am just thankful for this advice and pray you really know what a great job that you are undertaking instructing some other people with the aid of your web blog. Probably you haven’t come across any of us.

  22. custom kooszie

    It’s rare to discover a professional person in whom you might have some faith. In the world these days, nobody actually cares about showing others the way in this issue. How fortuitous I am to have found such a wonderful blog as this. It’s people like you who make a genuine difference currently through the strategies they talk about.

  23. wicked e liquid

    I genuinely liked reading through your post! You have a lot of quality material. I might advise you to come up with blog posts even more often. By doing this, having this kind of a worthy website I think you will probably rank higher in the search engines.

  24. Inles

    I don’t leave a comment, however I looked at a great deal of remarks on The Rainbow Diet for Health, Antioxidant, Healthy Life | Beauty Goodies. I do have a couple of questions for you if you tend not to mind. Could it be just me or does it look like like some of these responses come across like they are written by brain dead people? 😛 And, if you are posting at additional places, I would like to keep up with you. Could you make a list of all of all your social pages like your twitter feed, Facebook page or linkedin profile?

  25. Inspirational Quotes

    Beauty Goodies » Somewhere Over the Rainbow Diet I was suggested this website by my cousin. I am not sure whether this post is written by him as nobody else know such detailed about my problem. You’re incredible! Thanks! your article about Beauty Goodies » Somewhere Over the Rainbow Diet Best Regards Rolf Yoder

  26. Pingback: website designer chennai

Leave a Reply

Your email address will not be published. Required fields are marked *