Here’s Why It’s Important to Drink the Rainbow

rainbow juice
By: Claire Georgiou, Reboot Naturopath, B.HSc ND

People frequently ask on our Ask the Nutritionist page if they can drink the famous Mean Green for the entire day while completing a juice fast. This juice is a delicious and powerful tool, but drinking it exclusively during your juice fast is NOT recommended!

Juice is an easy and fantastic way to increase and include many different nutrients, anti-oxidants and phytocompounds in your diet to enhance your energy, skin complexion, metabolism, immunity and everything else health-wise and the variety of color is paramount to this. But in order to get all these benefits, it’s important to consume a variety of color during your Reboot and in your daily life to maximize the results and your health. During the Reboot, our plans and recommendations are centered on the consumption of 2-3 green juices per day with the addition of 1-2 red juices, 1-2 orange juices, and 1 purple and/or 1 yellow juice.

Each color represents a different group of nutrients, compounds and antioxidants. If you avoid certain colors by only drinking one type of juice, you will be reducing a large concentration of specific nutrients and therefore reducing the positive experience of your Reboot. The mantra ‘eat yourself a rainbow every day’ is one of my favorites and is a great guide to always follow whether you’re juicing or not.

Phytochemicals are substances found in plants that give them their smell, color and flavor. Each color is an excellent guide as to what specific nutrients and compounds that fruit or vegetable contains — here’s a look at the benefits you can expect to find in each produce color.

Red Produce

Red fruits and vegetables provide us with the very important compounds such as resveratrol, anthocyanins, lycopene, ellagic acid, quercetin, vitamin C, potassium and carotenoids. These nutrients act as powerful antioxidants and protect our cells from damage and are important for cardiovascular health, heart health, skin health, anti-cancer including breast and prostate. These nutrients help to protect our skin from sun damage as does green and orange.

Red produce includes: Grapes, tomatoes, watermelon, red peppers, cherries, beets, strawberries, raspberries, red currents, pomegranates, cranberries, goji berries.

Orange Produce

This produce has a high concentrations of flavonoids, carotenoids, particularly beta-carotenoids that are converted into vitamin A, which supports healthy mucus membranes of the digestive and respiratory tract and immune strength. These nutrients are also important for heart and eye health such as night vision. Other nutrients found in orange produce are folate, potassium and vitamin C.

Orange produce includes: pumpkin, sweet potato, carrots, butternut squash, acorn squash, orange, mango, apricots, nectarines, persimmons, peaches, cantoloupe (rockmelon), papaya, turmeric.

Green Produce

A majority of your fruit and vegetable consumption should be green — I often recommend 40-50 percent of your produce be green. Greens contain sulforaphane, magnesium, calcium, iron, lutein, zeaxanthin, potassium, Vitamin K, carotenoids, folate and other B vitamins, protein, lipoic acid, Vitamin C, chlorophyll and more. These nutrients are important for supporting liver detoxification, anti-cancer, eye health, heart health, immunity, blood clotting, electrolytes, energy, bone health, skin complexion and hormonal health.

Green produce includes: kale, broccoli, spinach, chard, lettuce, collards, arugula, dandelion, bok choy, cabbage, cucumber, celery, Brussel sprouts, kiwi, apple, limes, peppers, pears, asparagus, snow peas, beans, and zucchini.

Yellow produce

Yellow produce is full of carotenoids, bioflavonoids and vitamin C, which all function as powerful antioxidants. These nutrients will help to support healthy skin, eyes, digestion and immune health. Every fruit and vegetable has its very own special nutrients such as bromelain in pineapple, limonoids in lemons and papain in papaya.

Yellow produce includes: Pineapple, golden beets, yellow peppers, golden kiwi fruit, grapefruit, corn, bananas, lemons, star fruit, summer squash, spaghetti squash and quince.

Purple Produce

You’ll find powerful antioxidant benefits to protect the cells from damage and to support the immune system in purple produce. It contains polyphenols, resveratrol and anthocyanins, that help to fight inflammation and provide anti-aging, skin, eye and anticancer benefits.

Purple produce includes: grapes, blueberries, purple carrots, radicchio, eggplant, red cabbage, red onion, figs, plums, radish, olives and prunes.

White Produce

White fruits and vegetables are important to include in the diet regularly due to their naturally occurring polyphenol content, which helps to support heart health via healthy cholesterol levels, blood pressure and reduces the risk of cancer. White foods also contain the nutrients allicin, quercetin, sulforaphane and potassium.

White produce includes: cauliflower, leeks, chicory (witlof), garlic, onions, parsnips, turnips, mushrooms, potato, fennel.

This list gives you a sense of the importance of eating a colorful diet to enhance your health and maximize the wonderful benefits you will experience on a Reboot plan.

Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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