Eat the Rainbow

Key Takeaways

• The color of a whole food signals the specific antioxidants, phytonutrients, and protective compounds it contains.

• Eating a “rainbow” of natural, plant‑based foods ensures broader nutrient diversity and strengthens the body’s ability to fight inflammation, disease, oxidative stress, and cellular damage.

• Each color category supports distinct systems—heart, vision, immunity, detoxification, blood flow, and brain function.

• Raleigh Raw incorporates all color groups into juices, bowls, smoothies, and meals for full‑spectrum nutrient coverage.

In one sentence:

“Eating the rainbow” means eating a wide variety of naturally colorful whole foods—each color delivering unique nutrients that support different aspects of health.

Why Color Variety Matters

“Eat the Rainbow” has nothing to do with candy.
Color in whole foods is created by antioxidants, phytochemicals, and plant compounds—each offering different protective benefits.

A colorful, diverse diet ensures your body receives:

• a wider spectrum of vitamins and minerals

• anti‑inflammatory support

• cellular repair compounds

• immune‑boosting nutrients

• improved detoxification

• long‑term disease prevention

Color = information.
Different colors = different benefits.

Red Foods

Key Nutrients	Health Properties	Found In
Lycopene Ellagic acid Anthocyanidins	Reduced risk of heart disease and diabetes Cancer-fighting properties Enhanced brain and heart health Improved skin quality	Watermelon Beets Tomatoes Red bell pepper Strawberries Pomegranate Red onion Raspberries

Raleigh Raw Favorites

Drink: Rock Steady (beet, apple)
Meal: Khaleesi Açaí Bowl (strawberry, dragonfruit)

Fun Fact: Lycopene is actually higher in watermelon than tomatoes!

Orange + Yellow Foods

Key Nutrients	Health Properties	Found In
Vitamin C Carotenoids (beta-carotene, lycopene, lutein, zeaxanthin) Hesperidin Curcuminoids	Cell growth Healthy vision Improved blood flow Skin health Anti-inflammatory effects Immune function	Squashes (pumpkin, yellow squash, kabocha, winter squash) Sweet potato Yellow peppers Orange peppers Citrus fruits (orange, lemon, pineapple) Turmeric Corn

Raleigh Raw Favorites

Drink: Quest Juice (turmeric, pineapple, carrot)
Meal: Rosarito Poké Bowl (grapefruit, orange, roasted corn)

Fun Fact: Hesperidin helps increase blood flow—great for cold hands + feet.

Green Foods

Key Nutrients	Health Properties	Found In
Lutein Isothiocyanates Isoflavones Vitamin K Folates Chlorophyll	Enhanced immune function Cancer-fighting properties Liver support Anti-inflammatory effects Detox support Bone + blood health	Kale Spinach Arugula Swiss chard Broccoli Brussels sprouts Celery Cucumber Avocado Kiwi Green apple Parsley Cilantro

Raleigh Raw Favorites

Drink: 9th Wonder (kale, spinach, cucumber, parsley, celery)
Meal: Rosarito Poké Bowl (cucumber, avocado, spinach)

Fun Fact: Folate is key for pregnancy and fetal development.

Blue + Purple Foods

Key Nutrients	Health Properties	Found In
Anthocyanins Nitrates Resveratrol	Cell damage prevention Reduced risk of heart disease, cancer, stroke Lower blood pressure Brain health + cognition Anti-aging benefits	Eggplant Purple cabbage Purple sweet potato Blueberries Blackberries Dark cherries Figs Purple carrots Beetroot

Raleigh Raw Favorites

Drink: Blueberry Bee Pollen Smoothie
Meal: Hustle Poké Bowl (beetroot)

White + Brown Foods

Key Nutrients	Health Properties	Found In
Sulforaphane Allicin Quercetin Selenium Tannins	Reduced cancer risk Anti-inflammatory support Immune enhancement Hormone + metabolic balance Lower stroke risk	Cauliflower Garlic Onions Shallots Cannellini beans Bananas Dates Coconut Jicama Potatoes Lentils Mushrooms Nuts + seeds

Raleigh Raw Favorites

Juice: Cashbah (cashews, dates)

Bottom Line

Eating the rainbow is one of the simplest ways to ensure you’re getting a broad spectrum of protective nutrients, antioxidants, and plant compounds.
Different colors target different biological systems—immunity, detoxification, heart function, brain health, and cellular repair.

A colorful diet isn’t just nutritionally diverse—it’s disease‑preventive, anti‑inflammatory, and foundational for long‑term health.

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