UACES Facebook Why Eat The Rainbow

Why Eat The Rainbow

Eating A Wide Variety of Foods for Good Nutrition

Benton, Ark. – 

Why eat a Rainbow of Color?

The key here is to note that certain colors of food indicate an abundance of specific nutrients. For example, yellow and orange fruits and vegetables (citrus fruits, gourds, for example) are abundant in vitamins C and A.

Green fruits and veggies (kale, spinach, asparagus, avocado) are high in vitamins K, B, and E. Purple produce on the other hand (eggplant, red cabbage, grapes) are high in vitamins C and K.

The reason you can tell these from looking is because plants often derive their colors from various phytochemicals found in them. Those chemicals offer you different disease prevention nutrients when they're eaten. That is the root of "eating the rainbow."

In short, adding a variety of colorful produce to your diet is an easy way to get a lot of vitamins and minerals without putting in too much effort beyond selecting a variety of colors.

Go to for more information about nutrition and healthy choices.


Yellow -    Corn, Squash, Yellow Peppers, Oranges, Cantaloupe, Pineapple

Orange -   Sweet Potato, Butternut Squash, Carrots

Red -         Cranberries, Beets, Red Pepper, Strawberries

Green -     Spinach, Kale, Brussel Sprouts, Broccoli, Green Beans

Blue -       Grapes, Blueberries, Blackberries, Eggplant, Plum


By Kris Boulton
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Kris Boulton
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1605 Edison Ave Benton AR 72015
(501) 303-5672

  • follow me on FaceBook
  • Related Links

    The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

    The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.