Eat Your Rainbow

Nature’s Palette: Wellness in every shade

Nature has always known how to nourish us—silently, wisely, and with intention. Every element works in harmony, providing colours and cycles that gently guide us toward balance and vitality.

When we notice these patterns, we realise that it not only feeds us, but also teaches us how to thrive.

One of its most powerful tools is colour — a language our bodies can understand. The colours on our plate are more than just aesthetic—it is a unique combination of nutrients and protective plant compounds called phytonutrients. From radiant reds to lush greens and deep purples, every colour offers something special.

Ever wondered why red fruits and veggies pop in your grocery basket?

Nature has infused them with lycopene and anthocyanin, which makes them pop and provides health benefits. Lycopene keeps your heart happy and reduces risk of cancer. Anthocyanin fights inflammation and boosts your brain health.

Let’s get into orange foods - that warm tone is beta carotene which upgrades into Vitamin A - all about sharp vision, glowing skin and supporting immune warriors.

Colour yellow is bright, uplifting and buzzing with energy. These foods are packed with lutein, zeaxanthin, and some beta-carotene. They act like natural sunglasses to your eyes, fights inflammation and maintains healthy skin.

Then comes green, full of potential, growth, and energy – loaded with lutein, zeaxanthin, chlorophyll and glucosinolates. Greens help your body detox, support eye health, and some even strengthen your bones with calcium.

The deep blues and purples in your diet come packed with anthocyanins. These powerful antioxidants help extend your youthfulness, keeps your heart happy and brain sharper, fight inflammation.

While white foods may not be flashy, they do boost our immune system and has anti-bacterial properties due to their sulphur and flavonoid compounds.

Now that we have uncovered the benefits, should we stick to just one colour on our plate for maximum health benefits?

Always remember, no single colour provides everything your body needs. That’s why eating a wide range of colourful produce ensures you are getting a balanced mix of vitamins, antioxidants, and other health-promoting compounds.

So next time you prepare a meal, think like an artist—paint your plate with every colour of the rainbow.

Eat the rainbow. Feel the difference.

Author - Swetha Brathaban , Research Associate