More Suggestions for Eating by the Rainbow

Eat more colorful produce and gain phytonutrient benefits.


This is a follow-up to my prior blog on eating a rainbow of produce and reaping the benefits that phytonutrients have to offer.

Goal: add at least two different colors everyday to your meals.


Naturally occurring red foods are colored by the pigment lycopene. Lycopene may help reduce the risk of several types of cancer.

  • Red apples
  • Beets
  • Red cabbage
  • Cherries
  • Cranberries
  • Pink grapefruit
  • Red grapes
  • Red peppers
  • Pomegranates
  • Red potatoes
  • Radishes
  • Raspberries
  • Rhubarb
  • Strawberries
  • Tomatoes
  • Watermelon


Carotenoids are responsible for the orange/yellow pigment found in fruits and vegetables. Beta-carotene is found in sweet potatoes, pumpkins, and carrots which is then converted by the body to Vitamin A. Vitamin A is responsible for healthy eyes, while a carotenoid rich diet reduces risk of cancer, heart disease, and can improve immune system function. Citrus foods that fall under this category are rich in Vitamin C and folate.

  • Yellow apples
  • Apricots
  • Butternut squash
  • Cantaloupe
  • Carrots
  • Grapefruit
  • Lemons
  • Mangoes
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Pears
  • Yellow peppers
  • Persimmons
  • Pineapple
  • Pumpkin
  • Rutabagas
  • Yellow summer or winter squash
  • Sweet corn
  • Sweet potatoes
  • Tangerines
  • Yellow tomatoes
  • Yellow watermelon


Sara Snow is a mom, TV host, anchor, author, and guru trying to help you live a greener, healthier, more natural life.

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