The Nutrients in Rainbow Foods

Reds: Many of these foods contain antioxidant compounds. The pigments that give color to these foods support your heart health, improve memory function, protect your blood vessels, cartilage, tendons and ligaments from damage, and may reduce the likelihood of cancer by preventing tissue degeneration that sometimes follows chronic irritation. They may also improve your urinary tract health.

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Red Foods / Nutrients
Cranberry: Anthocyanidin, Quercetin, Resveratrol
Red cabbage: Anthocyanins, Glucosinolates, Indole-3-Carbinol, Lutein
Red onions: Allyl Propyl Disulfide, Fructooligosaccharides, Glucosinolates, Pectin, Quercetin
Red peppers: Capsaicinoids, Carotenoids
Red potatoes: Catechols, Chlorogenic Acid
Tomatoes, all varieties: Beta-Carotene, Chlorogenic Acid, Citric Acid, Fructooligosaccharides, Lycopene, Malic Acid
Red apple, all varieties: Caffeic Acid, Chlorogenic Acid, D-Glucaric Acid, Ellagic Acid, Ferulic Acid, Pectin Quercetin
Red bananas: Fructooligosaccharides, Pectin, Potassium
Raspberries: Anthocyanosides, Ellagic Acid
Strawberries: Anthocyanosides, Ellagic Acid
Red cherry: Anthocyanosides, Ellagic Acid, Malic Acid
Red grapefruit: D-Glucaric Acid, Lycopene, Naringin
Red grapes: Ellagic Acid, Lycopene, Oligomeric Proanthocyanidins, Pectin, Resveratrol
Watermelon: Cucurbocitrin, Lycopene
Rhubarb: Anthraquinone, Emodin, Ferulic Acid
Kidney beans: Galactomannan, Lectins, Protease Inhibitors

Orange: Orange fruits and vegetables are high in carotenoids, which have anti-cancer and antioxidant properties, including the same effects as the well-known immune booster Echinacea. They can also improve you vision and heart health. Try to eat at least 2-3 different orange foods daily.
Orange Foods / Nutrients
Carrots: Alpha-Carotene, Beta-Carotene, Lignin, Lutein, Lycopene, Mannitol, Pectin, Xanthophyll
Spanish onions: Allyl Propyl Disulfide, Fructooligosaccharides, Glucosinolates, Pectin, Quercetin
Parsnips: Furocoumarin
Pumpkin: Alpha-Carotene, Beta-Carotene, Lutein, Zeaxanthin
Sweet potatoes: Beta-Carotene, Alpha-Carotene, Chlorogenic Acid, Lutein, Protease Inhibitors
Apricots: Alpha-Carotene, Beta-Carotene, Cryptoxanthin, Lutein, Lycopene, Zeaxanthin
Calimyrna Fig: Furocoumarin, Lignin
Mangoes: Alpha-Carotene, Anacardic Acid, Beta-Carotene, Cryptoxanthin, Ellagic Acid, Lutein, Zeaxanthin
Casaba Melon: Beta-Carotene, Lutein, Zeaxanthin
Crenshaw Melon: Beta-Carotene, Lutein, Zeaxanthin
Nectarines: Beta-Carotene, Cryptoxanthin, Lutein, Zeaxanthin
Oranges, all varieties: Beta-Carotene, Cryptoxanthin, Cyanidin, Delphinidin, D-Glucaric Acid, Hesperidin, Tangeretin
Tangerines: Beta-Carotene, Hesperidin, Nobiletin, Tangeretin
Peaches: Alpha-Carotene, Lignin, Lutein, Zeaxanthin
Kumquat: Citric Acid
Pumpkin seeds (unsalted): Cucurbitin

Yellow: Yellow fruits and vegetables contain large amounts of phytochemicals including allicin, as well as carotenoids and bioflavonoids (bonus vitamins and minerals found in many foods that naturally reduce inflammation), which have anti-cancer and antioxidant properties. They can also improve you vision and heart health. Try to eat at least 2-3 different yellow foods daily.
Yellow Foods / Nutrients
Yellow snap beans: Alpha-Carotene, Coumestrol, Lignin, Lutein, Quercetin
Corn: Lutein, Zeaxanthin
Cashew nuts (unsalted): Anacardiol, Fatty Acids
Walnuts (unsalted): Alpha-Linolenic Acid, Linoleic Acid, Phytosterols
Peanuts (unsalted): Isothiocyanates, Resveratrol, Saponins
Chick-peas: Gamma Tocopherol, Protease Inhibitors, Saponins
Yellow globe onions: Allyl Propyl Disulfide, Fructooligosaccharides, Glucosinolates, Pectin, Quercetin
Pineapple: Bromelain, Protease Inhibitors
Bell pepper: Beta-Carotene, Capsaicin, Capsanthin, Capsorubin, Cryptoxanthin, Lutein, Lycopene
Golden zucchini: Beta-Carotene
Butternut squash: Alpha-Carotene, Beta-Carotene, Lutein, Zeaxanthin
Golden apples: Caffeic Acid, Chlorogenic Acid, D-Glucaric Acid, Ellagic Acid, Ferulic Acid, Pectin, Quercetin
Grapefruit: D-Glucaric Acid, Lycopene, Naringin, Naringin
Lemons: Citric Acid, Citronellal, Limonene, P-Coumaric Acid
Papayas: Ellagic Acid, Lutein, Papain
Jerusalem artichoke: Inulin
Soybeans: Alpha-Linolenic Acid, Beta-Sitosterol, Daidzein, Gamma Tocopherol, Genistein, Isothiocyanates, Phosphatidylcholine
Pignoli nuts: Fatty Acids
Macadamia nuts: Fiber, Monounsaturated Fatty Acids
Bananas: Fructooligosaccharides, Pectin, Potassium

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Think Green: Chlorophyll, present in all green plants, has anti-cancer and detoxifying properties. Green fruits and vegetables are high in lutein and indol, which are currently being studied for their antioxidant properties. In addition, green leafy veggies are high in carotenoids, and bioflavonoids, the vitamins and minerals found in many foods that naturally reduce inflammation. Many contain calcium, which helps build strong bones and teeth, as well as improve vision. It is recommended to eat at least one serving daily of green, leafy vegetables.
Green Foods / Nutrients
Artichoke: Apigenin, Caffeic Acid, Chlorogenic Acid, Cosmoside, Cyanidine, Cynarin, Cynaropicrin, Cynaroside, Hesperiodoside, Hesperetin, Inulin, Luteolin, Maritimein, Mucilage, Pectin, Quercetin, Rutin, Scolimoside
Asparagus: Asparagosides, Zeaxanthin
Green snap beans: Alpha-Carotene, Coumestrol, Lignin, Lutein, Quercetin
Italian green beans: Alpha-Carotene, Coumestrol, Lignin, Lutein, Quercetin
Fava beans: Beta-Carotene, Protease Inhibitors, Saponins
Lima beans: Alpha-Carotene, Gamma Tocopherol, Lutein, Protease Inhibitors
Broccoli: Glucobrassicins, Indole-3-Carbinol, Isothiocyanates, Quercetin, Sulforaphane
Brussels sprouts: Alpha-Carotene, Coumestrol, Dithiolethione, Isothiocyanates, Lutein, Protease Inhibitors
Cabbage, all varieties: Glucosinolates, Indole-3-Carbinol, Lutein
Celery: Coumarin, Lutein (MORE)
Cucumber: Protease Inhibitors, Silicon
Fennel: Beta-Sitosterol, Coumarin, Limonene, Pectin, Stigmasterol, Terpineol, Urease, Volatile Oils
Turnip greens: Vitamin C, Calcium, Iron, Folacin, Beta carotene
Collard greens: Vitamin C, Calcium, Iron, Folacin, Beta carotene
Kale: Alpha-Carotene, Beta-Carotene, Indoles, Isothiocyanates, Lutein, Quercetin, Sulforaphane, Zeaxanthin
Dandelion Greens: Lactucin, Lactupicrin, Taraxacin
Mustard Greens: Isothiocyanates, Lutein, Zeaxanthin
Lettuces, all varieties: Alpha-Carotene, Lactucarium, Lutein, Vitamin K, Zeaxanthin
Leeks: Allicin, Allylic Sulfides
Okra: Mucilages, Pectins (MORE)
Green peppers: Beta-Carotene, Cryptoxanthin, Lutein, Lycopene
Spinach: Alpha-Carotene, Beta-Carotene, Caffeic Acid, Coumestrol, Ferulic Acid, Lutein, Neoxanthin, Zeaxanthin
Chives: Beta-Carotene, Fumaric Acid, Sulfur
Zucchini: Beta-Carotene (MORE)
Green apples, all varieties: Caffeic Acid, Chlorogenic Acid, D-Glucaric Acid, Ellagic Acid, Ferulic Acid, Pectin, Quercetin
Avocado: Beta-Sitosterol , Glutathione, Mannoheptulose
Plantains: Gums, Mucilages
Green Grapes: Ellagic Acid, Pectin, Resveratrol
Kiwis: Actinidin, Alpha-Carotene, Beta-Carotene, Lutein, Zeaxanthin
Limes: Bioflavonoids, Citral, Citric Acid, Furocoumarins, Nobiletin
Pears, all varieties: Citric Acid, Pectin
Mung beans: Protease Inhibitors
Capers

Blue: Many of these foods contain anthocyanins and phenolics, two powerful phytochemicals currently being studied for their anti-aging benefits. Blue fruits and vegetable are extremely high in antioxidants. The pigments that give color to these foods protect your blood vessels, cartilage, tendons and ligaments from damage. These pigments may reduce the likelihood of cancer by preventing tissue degeneration that sometimes follows chronic irritation, and can improve memory function and urinary tract health.
Blue Foods / Nutrients
Black radishes: Diastase, Gallic Acid, Methanethiol, Pelargonidin, Protease Inhibitors, Sulforaphane
Blueberries: Anthocyanidin, Anthocyanosides, Ellagic Acid, Myrtillin
Dark Grapes, all varieties: Ellagic Acid, Lycopene, Oligomeric Proanthocyanidins, Pectin, Resveratrol
Currants: Anthocyanidin, Anthocyanosides, Ellagic Acid
Black beans: Galactomannan, Protease Inhibitors
Black walnuts (unsalted): Alpha-Linolenic Acid, Linoleic Acid, Phytosterols
Brazil nuts (unsalted): Alpha-Linolenic Acid, Ellagic Acid, Lignin, Selenium

Indigo: Indigo foods also contain an abundance of antioxidant compounds. Dark blue and indigo foods reduce “oxidative stress,” one of the main factors that cause aging. They also contain high levels of resveratrol, believed to reduce the risk of heart disease and cancer, and other important vitamins and minerals that can improve memory function and urinary tract health.
Indigo Foods / Nutrients
Beets: Betaine, Fumaric Acid, Glutamine, Succinic Acid
Blackberries: Anthocyanidin
Red cabbage: Anthocyanins, Glucosinolates, Indole-3-Carbinol, Lutein
Purple kale: Alpha-Carotene, Beta-Carotene, Indoles, Isothiocyanates, Lutein, Quercetin, Sulforaphane, Zeaxanthin
Turnips: Glucosinolates, Indoles, Isothiocyanates, Phenethyl Isothiocyanate, Sulforaphane
Red grapes: Ellagic Acid, Lycopene, Oligomeric Proanthocyanidins, Pectin, Resveratrol
Plums, all varieties: Alpha-Carotene, Beta-Cryptoxanthin, Lutein, Malic Acid, Pectin, Zeaxanthin
Prunes: Alpha-Carotene, Beta-Cryptoxanthin, Lutein, Malic Acid, Pectin, Zeaxanthin
Passion fruit: Anthocyanidin, Harmala Alkaloids

Violet: Violet foods contain an abundance of antioxidant compounds. Indigo foods reduce “oxidative stress,” one of the main factors that cause aging. They also contain high levels of resveratrol, believed to reduce the risk of heart disease and cancer, and other important vitamins and minerals that can improve memory function and urinary tract health.
Violet Foods / Nutrients
Purple broccoli: Glucobrassicins, Indole-3-Carbinol, Isothiocyanates, Quercetin, Sulforaphane
Purple wax beans: Alpha-Carotene, Gamma Tocopherol, Lutein, Protease Inhibitors
Chinese purple eggplant: Anthocyanidin, Coumarin, Gallic Acid, Protease Inhibitors, Saponins
Purple artichoke: Apigenin, Caffeic Acid, Chlorogenic Acid, Cosmoside, Cyanidine, Cynarin, Cynaropicrin, Cynaroside, Hesperiodoside, Hesperetin, Inulin, Luteolin, Maritimein, Mucilage, Pectin, Quercetin, Rutin, Scolimoside