Eat the Rainbow: Why Colorful Vegetables Matter

Eating the rainbow is one of the simplest ways to make your meals more nutritious. Different colors in vegetables and fruit come from natural plant compounds, each with its own benefits.

What each color offers

• Red — tomatoes and red peppers support heart health.
• Orange and yellow — carrots, squash and peppers support eyes and skin.
• Green — spinach, broccoli and peas provide folate, iron and fiber.
• Purple and blue — cabbage, beets and berries are rich in antioxidants.
• White — garlic, onions and cauliflower bring their own protective compounds.

Aim for at least a few different colors at every meal.

Easy ways to add color

Toss chopped peppers into omelets, add shredded carrot and cabbage to wraps, roast a tray of mixed vegetables and keep sliced veggies ready for snacks.

Fresh, frozen or canned

All forms count. Frozen vegetables are picked at their peak and are just as nutritious. Choose canned options without added salt or sugar.