Eating a variety of fruits and vegetables from all colors of the rainbow provides important nutrients. Consuming white foods like onions and garlic boosts immunity and fights cancer. Red foods such as tomatoes and peppers lower blood pressure and reduce tumor growth. Orange fruits and vegetables lower cholesterol and support skin and joint health. Yellow foods protect against cancer and improve vision. Green vegetables are high in fiber and nutrients that reduce cancer risk, lower blood pressure, and support immunity and digestion. Blue and purple foods improve memory and heart health while fighting cancer. A diet with colorful fruits and vegetables provides many health benefits.

1. EAT A
RAINBOW
Ofnutrients

2. What do colors say
about nutritional value?
A LOT!
Kids love rainbows - and so do our
bodies! Strong evidence suggests that
the more colors you eat - from red
apples t0 black berries - the more
nutritious your diet.
Plus, "eating a rainbow" is an easy way to
remember to eat lots of different kinds
of fruits and veggies!
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3. White foods, like onion, garlic
and cauliflower have important
immune boosting and cancer
fighting nutrients.
Potassium
Vitamin C
Folate
Niacin
Riboflavin

4. Red foods like beets, radishes,
red peppers and tomatoes can
lower your blood pressure,
protect against free radicals and
reduce tumor growth.
Lycopene
Ellagic Acid
Antioxidents

5. Orange fruits and veggies like pumpkins, oranges, mangos, and carrots
can lower cholesterol, help in collagen formation for improved skin tone
and keep joints healthy. Beta-Carotine (Vitamin A)
Flavonoids
Bromine
Vitamin C

6. Yellow foods like bananas, squash, sweet
corn, peaches and lemons protect against
cancer, shield the skin from free-radicals and
improve vision.
Carotenoids
Folate
Potassium
Flavonoids
Vitamin C
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7. Green artichokes, leafy
lettuce, kale, peas, limes,
leeks, cabbage and celery
(just to name a few) are
filled with fibers that aid in
digestion. They can also
reduce cancer risks, lower
blood pressure and
support a healthy immune
system.
Chlorophyll
Lutein
Vitamin C
Vitamin A
Vitamin K
Folate
Calcium

8. Fruits and
veggies like
blueberries,
blackberries and
plums improve
memory, remove
free-radicals and
fight cancer.
Lutein
Resveratrol
Flavonoids
lycopene

9. Purple eggplants, grapes, cabbage, figs, and raisins protect
against heart disease, reduce risk of high blood pressure,
improve calcium and other mineral absorption and are
powerful antioxidents. Lycopene
Lutein
Vitamin C
Fiber,
Flavonoids
Ellagic acid,

10. Remember,
eating well is
easy!
Just follow the
Rainbow
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