What is the rainbow diet and why is it good for your health?

The Rainbow Diet is a concept that emphasises eating a wide variety of colourful fruits and vegetables to obtain a range of nutrients and antioxidants. It’s not a specific diet plan or a weight loss program but rather a dietary pattern that encourages a balanced and diverse intake of plant-based foods.

The idea behind the Rainbow Diet is that different colours of fruits and vegetables are associated with different health benefits and nutrients, so incorporating a range of colours into one's diet can improve overall health and reduce the risk of chronic diseases.

Eating the rainbow can add an extra element of intrigue to the Earthy30 challenge.

Who invented the rainbow diet?

The concept of the Rainbow Diet has been around for many years and is not attributed to a single individual or group, although Earthy30 did discover two books on the theme, one by Chris Woollams and one by Deanna Minich. The Rainbow Diet is often promoted by nutritionists, health experts, and organisations that promote healthy eating habits.

You can also make a fun game out of the rainbow diet, encouraging children to “eat the rainbow” each day.

What are polyphenols and why are they good for you?

When talking about the colours of fruits and vegetables, polyphenols often enter the conversation. Polyphenols are a group of natural plant compounds that have been linked to various health benefits. They are found in a wide variety of fruits, vegetables, and other plant-based foods. Some of the potential health benefits of polyphenols include:

Antioxidant activity: Polyphenols are powerful antioxidants that can help protect against cellular damage caused by free radicals.

Anti-inflammatory effects: Some polyphenols have anti-inflammatory properties that can help reduce chronic inflammation in the body, which is a risk factor for many chronic diseases.

Cardiovascular health: Polyphenols may help improve cardiovascular health by reducing the risk of heart disease and stroke.

Digestive health: Certain types of polyphenols can promote the growth of beneficial gut bacteria, which is important for overall digestive health.

Brain health: Polyphenols may also have a positive impact on brain function and may help reduce the risk of neurodegenerative diseases like Alzheimer's.

Overall, consuming a diet rich in polyphenols from a variety of plant-based foods may be beneficial for overall health and well-being. 

Which foods are highest in polyphenols?

Polyphenols are found in a wide variety of plant-based foods, including fruits, vegetables, whole grains, nuts, seeds, and beverages like tea and coffee. Some of the foods that are particularly high in polyphenols include:

Berries: Blueberries, raspberries, strawberries, and blackberries are all rich in polyphenols.

Dark chocolate: Dark chocolate contains high levels of flavanols, a type of polyphenol.

Tea: Green tea and black tea are both good sources of polyphenols.

Coffee: Coffee beans contain a variety of polyphenols, including chlorogenic acid.

Red wine: Red wine contains several types of polyphenols, including resveratrol.

Spices: Many spices, including cinnamon, turmeric, and ginger, contain polyphenols.

Fruits: Apples, pears, cherries, grapes, and citrus fruits are all good sources of polyphenols.

It's worth noting that the polyphenol content of foods can vary depending on factors like growing conditions, processing, and cooking methods. However, incorporating a variety of colourful plant-based foods into your diet is a good way to ensure you're getting a range of different polyphenols.

Is there a difference between antioxidants and polyphenols?

Antioxidants are compounds that can help protect cells from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to the development of various chronic diseases. Some antioxidants are naturally produced by the body, while others are obtained from the diet.

Polyphenols, on the other hand, are a large group of naturally occurring plant compounds that have antioxidant properties, among other health benefits. While all polyphenols have antioxidant activity, not all antioxidants are polyphenols. In other words, polyphenols are a subset of antioxidants, but not all antioxidants are polyphenols. Other examples of antioxidants include vitamins C and E, selenium, and beta-carotene.

What scientific studies exist about the rainbow diet?

A 2020 review published in the journal Nutrients found that a diet rich in colourful fruits and vegetables can have a range of positive health effects, including reducing the risk of chronic diseases like heart disease, cancer, and diabetes, as well as improving cognitive function and mental health.

Earthy30 and the rainbow diet

In fact, the rainbow diet and Earthy30 can go hand in hand, as you might aim to eat the rainbow every day to make sure you get all the nutrients you need as you progress to 30 different plant-based foods each week.