top of page

Eating the Rainbow: Polyphenol Style (+ Other Nutrients)

Eating a variety of colorful plant foods can provide a wide range of beneficial polyphenols, which are bioactive compounds with antioxidant and anti-inflammatory properties.

Here's a list of plant foods for every color of the rainbow along with some of the polyphenols (and a few other key nutrients) they contain:


  1. Red Apples - Contain anthocyanins, flavonols, and quercetin.

  2. Tomatoes - Rich in lycopene and anthocyanins.

  3. Red Grapes - Contain resveratrol and anthocyanins.

  4. Raspberries - Rich in anthocyanins and ellagic acid.


  1. Carrots - Contain beta-carotene and other carotenoids.

  2. Sweet Potatoes - Rich in beta-carotene and anthocyanins.

  3. Oranges - Contain hesperidin and naringenin.


  1. Bananas - Contain catechins, epicatechins, and dopamine.

  2. Pineapples - Rich in bromelain and flavonoids.

  3. Yellow Bell Peppers - Contain quercetin and luteolin.


  1. Broccoli - Contains sulforaphane and quercetin.

  2. Spinach - Rich in epicatechins and lutein.

  3. Green Tea - Contains epigallocatechin gallate (EGCG) and catechins.

  4. Kiwifruit - Rich in quercetin and catechins.


  1. Blueberries - Contain anthocyanins and resveratrol.

  2. Blackberries - Rich in anthocyanins and ellagic acid.

  3. Eggplant - Contains nasunin and delphinidin.


  1. Garlic - Contains allicin and quercetin.

  2. Onions - Rich in quercetin and kaempferol.

  3. Cauliflower - Contains glucosinolates and sulforaphane.

  4. Ginger - Rich in gingerol.

This list is not exhaustive, but it instead serves to demonstrate the benefits of eating plant foods vibrant in color. Furthermore, the list is intended to be a basic illustration of some of the polyphenols (and other nutrients) contained within.


🌈 health is in variety and freedom to eat all nourishing foods


You are right on with polyphenols. Reminded me to keep these fruits in my diet.


I love colorful fruits and veggies!! My tomatoes are all ripening now!!

bottom of page