By Dr. Shikha Sharma
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What is Rainbow Nutrition and how does it help to get a balanced diet?


What is Rainbow Nutrition and how does it help to get a balanced diet?

Rainbow Nutrition is a dietary concept that promotes the consumption of a diverse range of colorful fruits and vegetables in order to achieve a well-balanced diet. It is founded on the principle that the different colors of fruits and vegetables signify the presence of specific nutrients, and by incorporating a variety of colors into our meals, we can ensure that we obtain a wide spectrum of essential vitamins, minerals, antioxidants, and other beneficial compounds.

Maintaining a balanced diet is essential for optimal health and well-being as it provides the body with the necessary nutrients to support various bodily functions, growth, and repair. While macronutrients such as carbohydrates, proteins, and fats are important, it is equally crucial to obtain an adequate intake of micronutrients, including vitamins and minerals. These micronutrients play vital roles in processes such as metabolism, immune function, and cellular protection.

The Rainbow Nutrition approach suggests that different colors in fruits and vegetables indicate the presence of specific nutrients and associated health benefits.


Red fruits and vegetables, such as tomatoes, red bell peppers, and strawberries, are rich in lycopene and anthocyanins. Lycopene, an antioxidant, may help reduce the risk of certain cancers and promote heart health. Anthocyanins, also antioxidants, have been linked to improved memory and reduced inflammation.

Orange and Yellow

Orange and yellow produce, including carrots, sweet potatoes, and oranges, are high in beta-carotene, vitamin C, and potassium. Beta-carotene is converted into vitamin A in the body and supports healthy vision, skin, and immune function. Vitamin C is essential for collagen production and acts as an antioxidant. Potassium helps maintain proper fluid balance and regulate blood pressure.


Green leafy vegetables like spinach, kale, and broccoli are packed with vitamins A, C, K, and folate, as well as minerals like iron and calcium. These vegetables are rich in chlorophyll, which has antioxidant and anti-inflammatory properties. They also provide fiber, which aids digestion and promotes satiety.

Blue and Purple

Blueberries, blackberries, eggplants, and purple grapes are rich in anthocyanins, powerful antioxidants associated with improved brain health and cardiovascular function. These fruits also contain vitamins C and K, along with dietary fiber.

White and Brown

While not as vibrant in color, white and brown produce such as cauliflower, onions, and mushrooms offer their own health benefits. They contain compounds like allicin, which possesses antimicrobial properties, and quercetin, known for its antioxidant and anti-inflammatory effects.

To achieve a balanced diet using Rainbow Nutrition, it is recommended to incorporate a variety of fruits and vegetables from each color group into daily meals. This ensures a diverse intake of nutrients. Additionally, this approach increases the consumption of dietary fiber, antioxidants, and phytochemicals, which contribute to overall health and disease prevention.

Click to Start  Rainbow Nutrition For Balancing Chakras

Here are some practical tips for incorporating Rainbow Nutrition into your diet:

Plate diversity: Aim to have at least three different colors of fruits and vegetables on your plate for each meal.

Experiment with new produce: Explore and try fruits and vegetables that are new to you. This adds excitement and diversity to your diet.

Snack colorfully: Opt for colorful snacks like carrot sticks, bell pepper slices, or a bowl of mixed berries.

Plan meals around produce: Make fruits and vegetables the focal point of your meals and build the rest of the dish around them.

Seasonal and local produce: Whenever possible, choose seasonal and locally sourced fruits and vegetables as they tend to be fresher and more nutrient-dense.

Prakriti Analysis Individual

It is very useful to do the prakriti analysis as it tells us about the mental, physical and functional aspects of our body. The prakriti based guidelines for diet, lifestyle and usage of herbs results in healthy tissue and balance of doshas. If we take out some time to do our prakriti analysis, it will help us to know about our body cond

Click here Prakriti Analysis

What is the Vedique Diet?

Envisioned by Dr. Shikha Sharma, the Vedique Diet is India’s #1 Doctor-driven, scientific weight loss & disease management programme. It is an amalgamation of the best practices of science-backed Ayurvedic nutrition and modern nutrition.  The programme has helped over 51000 patients lose weight, fight diseases, and become healthier over the past 22 years.

Click here Vedique Diet programme

Read Our Previous Article On Vedique Nutrition And Yoga Promotes Good Health


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