Eating a lot of different, nutrient-dense, plant-based foods is at the heart of the “eat the rainbow” concept. Find out about the various health advantages of consuming an array of fresh fruit and vegetables. The colors we see in fruits and vegetables are actually an indication of important nutrients we need to consume daily. These are known as phytonutrients, or in easier terms plant compounds. In essence, phytonutrients aid in both disease prevention and healing. The color of the fruit or vegetable we are eating is the best indicator of which phytonutrients we are consuming.

A perfect read in support of National Fruits & Veggies Month!

Since we are passionate about fueling healthy, active lives & minds, we take pride in supplying beautiful, nutrient-dense greenhouse grown fruits and vegetables across North America. Eating a rainbow of colors serves as an easy visual reminder of the variety of nutrients that are readily available in produce year-round to fuel our body. Enjoying vibrant colors as you eat throughout the week, is a great way to ensure you incorporate vitamins, minerals, and antioxidants into your diet.

The colors we see in our fruits & vegetables actually represent essential nutrients that are called phytonutrients! Phytonutrients can help prevent some diseases and also aid in healing from others. Another term that is used for Phytonutrients is plant compounds. Let’s break down the definition of the word! The Greek word for “plant” is “phyto,” and the word “nutrients” refers to a substance that nourishes the development & maintenance of life. Phytonutrients are natural chemicals or compounds created by plants that contain antioxidant and anti-inflammatory characteristics that help grow & maintain your body.


The color of the fruits or vegetables we’re eating is the greatest way to tell which phytonutrients we’re getting. That is, if we exclusively consume green vegetables, we will only obtain the phytonutrients associated with the color green. As a result, the more your snacks or meals represent the colors of the rainbow, the more nutrients you gain in total! It’s an easy way to assess what’s missing from your grocery list or when planning family meals. Eating a rainbow of veggies & fruits every day ensures that you are eating a well-balanced diet! Without good nutrition, your body will be more likely to suffer from a disease, illness, and ultimately poor performance. While we often advise kids to “eat the rainbow”, it’s something that everyone can benefit from.

Now that we’ve clarified what phytonutrients are, let’s look a bit deeper to help understand the significance of each one & how they play a part in our health. 


LYCOPENE is the primary phytonutrient for RED. These powerful nutrients have been highlighted for their anti-cancer properties and other health advantages. For example, tomatoes have been found to lessen the risk of cancer. They can also improve heart health by allowing blood vessels to dilate, increasing circulation. Eating red foods is also beneficial to your skin because the polyphenols & antioxidants found in red fruits & vegetables may help prevent skin cancer and protect the skin from the damaging effects of sunshine, excessive inflammation, and wounds.

We offer a variety of tomatoes to get your daily serving!

To learn more additional benefits, check out Tomato Facts!


The main phytonutrient for YELLOW and ORANGE is CAROTENOIDS. Two of the most notable carotenoids are lutein and zeaxanthin. These fat-soluble antioxidants have been heavily studied for their ability to help protect the health of your eyes. In fact, they accumulate in the retina of your eyes, where they help prevent cataracts & diseases like age-related macular degeneration. They also protect your eyes from damage caused by blue light emitted from phones, computers, & television screens.

Enjoy Aurora Bites Mini Sweet Peppers to snack on or incorporate Sweet Bell Peppers into your next family meal.

To learn more additional benefits, check out Pepper Facts!


The main phytonutrients for GREEN are CHLOROPHYLL, ISOTHIOCYANATES, and ISOFLAVONES. These types of phytonutrients have powerful anti-cancer properties. Consuming more greens helps restore energy and cognition, boost blood & bone health, and detoxify the body. Consuming cucumbers has been shown to enhance immune function, while sweet greens like Solara™ Mini Melons may improve mood. Greens are also a high source of calcium & Vitamin K1, both of which have a positive impact on bone metabolism.

To learn more additional benefits, check out Cucumber Facts!


The main phytonutrients for PURPLE are ANTHOCYANINS and RESVERATROL. These types of phytonutrients have been studied extensively for their anticancer & anti-aging properties. The anthocyanins in eggplants & berries may help reduce the risk for heart disease, cognitive decline, and type 2 diabetes. It can also support healthy weight maintenance due to blood sugar control and a normal inflammatory response.

Enjoy Craft House Collection® Baby Eggplants to get your serving!


When you see all the various vitamins & nutrients found in colorful fruits & vegetables, you can appreciate why consuming a range of foods benefits your health. When it comes to planning your meals, consider how you can make your meals very colorful! Scrambled eggs topped with Aurora Bites Mini Sweet Peppers and a side of Solara™ Mini Melons make an excellent breakfast. Colorful salads are the perfect lunch and allow you to pile on toppings like snacking tomatoes, cocktail cucumbers, & Sweet Bell Peppers. Make vegetables your main course by including more fresh items in your power bowls, stir-fries, or even soups & stews. Making your meals with an assortment of colors will help you maintain a balanced diet and ensure you are consuming the recommended amount of nutrients to live a healthy, active life. No matter the season, you can always count on fresh, greenhouse grown produce to be a part of your eating occasions! They are consistent in flavor and nutrients – not to mention they are delicious and fuel healthy lives!