Whatever positive changes you’re looking to make in your life this year, eating the colours of the rainbow should be one of them.

Nowadays it is all about adding new colours to your plate. The shade of fruits and vegetables are actually clues as to what nutrients those foods hold. Greens, which should play an extra prominent role in your day, contain feel-good nutrients like carotenoids, indoles, and saponins.

You can round out the nutrients in greens by working other shades onto your plate or into your glass. Here are some foods to get you started, along with their unique nutritional properties.


Foods: Red berries like strawberries and raspberries, red bell peppers, tomatoes, red apples, and cherries.

Nutrition: Lycopene, which can help support the body in many ways.

 Orange  Yellow 

Foods: Carrots, sweet potatoes, winter squashes and pumpkins, oranges, lemons, papaya, mangoes, and peaches.

Nutrition: Carotenoids including beta-carotene, which convert to vitamin A in the body.

 Blue  Purple 

Foods: Blueberries, blackberries, eggplant, beets, cabbage, grapes, plums, and different-colored versions of cauliflower and kale.

Nutrition: The antioxidant anthocyanin.

While this whole rainbow food thing can seem overwhelming at first, it doesn’t have to be. One way to easily get a bunch of colours into your life is to find a juice you like that has a few different fruits and vegetables of varying colours.

Whatever positive changes you’re looking to make in your life this year, know that it’s never too late to start to get more greens and the delicious foods that support them. Keep finding enjoyable adjustments to make in your daily life and you’ll be on the right path to creating lasting change.

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