Rainbow Diet: Why you should eat a rainbow every day!
Rainbow Diet: Why you should eat a rainbow every day!

Rainbow Diet: Why you should eat a rainbow every day!

In this post, you'll learn what the rainbow diet is and why the rainbow should not only be found in the sky, but should also be allowed to shine on our plates every day. 🙂
Want to know how you can integrate the rainbow diet into your everyday life? Don't worry, in conclusion we have practical tips for you so that you can easily eat colourful & healthy in your everyday life.

What is the rainbow diet?

The rainbow diet is like a creative art project for your diet. You can playfully experiment with different ingredients and make your dishes eye-catching - after all, the eye eats with you! At the same time, you can provide your body with a whole range of nutrients. This is exactly what the rainbow diet has to offer.

It's about celebrating food in all its colours - that means eating at least one fruit or vegetable of each rainbow colour every day. From bright red, to warm orange, bright yellow, lush green, to bright blue and purple. Each colour has its own special nutrients that support our bodies in many ways.

Why do the different colours play such an important role?

Each vegetable & fruit contains certain plant pigments that give it its bright colour and also contribute to its individual nutrient density. Therefore, the plant pigments bring different health-promoting properties. Depending on the type of fruit or vegetable, there are of course also different vitamins, minerals, bitter substances and dietary fibres that make the nutrient mix complete.

You can see all the benefits of plant pigments and the corresponding fruits and vegetables in our rainbow chart:

Rainbow graphic

The red colour in strawberries, watermelons and tomatoes, for example, is provided by the plant pigment lycopene. This is a carotenoid, has an antioxidant effect and is therefore a strong radical scavenger. It protects the cells and blood vessels, strengthens the heart and protects the skin from UV radiation.

With our Sprouted berry muesli, Tomato soup or our puffed tomatoesYou can secure yourself the positive properties of lycopene.

The beta-carotene in oranges, mango, peach & co. provides the beautiful orange colour. Beta-carotene supports healthy skin, strengthens the immune and nervous system and also promotes the transformation to valuable vitamin A, which is valuable for vision.

Why not snack on our puffed mango, eat our Peach-passion fruit sauce with our germinated mueslis for breakfast or have our Carrot-ginger soup taste for lunch to reap the benefits of beta-carotene.

In yellow fruits and vegetables, the plant pigment beta-carotene also has an important function (see above). In addition, citrus fruits contain the phytonutrient hesperidin, which promotes blood circulation.

Do you already drink one every morning? Ginger Shot? Beta-carotene and hesperidin can be easily obtained through the shots or our puffed pineapple take to you.

The green colour in food is due to the plant pigment chlorophyll, which has a detoxifying effect. Another plant pigment in green foods is the powerful antioxidant lutein. This helps the body build cells, strengthens immune function and protects the skin from damage caused by ultraviolet light.

Have a look at our Broccoli and almond soup or sprouted noodles with Basil Pesto for dinner to integrate the colour green into your diet.

The phytonutrients anthocyanins and resveratrol, which have an anti-ageing effect, are responsible for the blue and purple colour in fruits and vegetables such as aubergine, blueberry or grape. In addition, they can help to promote vision and memory.

Try our new A-La Tuscany Cream on our freshly baked Sprouted spelt bread because it contains aubergines. You can find blueberries in our Blueberry-banana sauce.

So you can easily eat colourful & healthy in everyday life:

You may know that you have a favourite vegetable and automatically use it again and again in many dishes - but completely neglect the other rich varieties. That's why we've created a checklist for you to ensure you get the positive effects of all the plant pigments every day. The best thing to do is to print it out and write which fruit and vegetables you have eaten in the corresponding colour cell every day.

Rainbow Nutrition Checklist

Eat one of the fruits and vegetables of each colour (red, orange, yellow, green, blue, purple) every day and your body can already benefit from many essential nutrients. This can also be a fun way for children to pay attention to a balanced diet. The more colourful the meals, the more nutrients they contain.

We are richly gifted by nature with food in all colours, let us really take the whole abundance onto our plates. 🙂

Looking for a recipe with all the colours of the rainbow? Why not try our Rainbow Buddha Bowl. It shines in all the colours of the rainbow:

Rainbow Bowl

Rainbow Buddha Bowl

Course: Main course
Keyword: Main courses, Recipes
Servings: 1 Person
Author: Luca Johanna


For the peanut sauce

  • 2 EL Peanut butter
  • 1-2 El Coconut blossom sugar
  • 1 TL Sesame oil
  • 3 EL Rice vinegar
  • 8-10 EL Soy sauce
  • 3-6 TL Water Depending on whether you prefer the sauce to be more liquid or more solid.
  • 1 TL Garlic powder
  • 1 TL Sriracha
  • 1 TL Ginger powder
  • 1/2 Lime The juice


  • Drain the chickpeas in a sieve.
  • Cook the rice according to the instructions and add a little salt.
  • While the rice is cooking, you can cut the vegetables into either cubes or strips. Also remove the coriander from the stalk.
  • Place all the ingredients for the delicious peanut sauce in a small bowl and stir everything together with a small spoon. Depending on how you like the consistency, add either less or more water.
  • Now arrange all the ingredients for the bowl in a bowl and pour the peanut sauce over it if you like. Enjoy your meal 🙂
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Sources: DGE, Orthopaedics Innsbruck, Wiley Online Library, ACS Publications, Nature Reviews, Food Research International
Image Nutrition rainbow: Adobe Stock, Viktar Malyshchyts, #74097592

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