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Health Benefits of Rainbow Juicing: Follow Nature's Color Code

By Edited Mar 27, 2014 2 2

Juicing the Rainbow

Follow Nature's Color Code

Fruits and Vegetables Cut and Cleaned for Juicing

To obtain the full health benefits of daily juicing, you should juice a wide variety of fruits and vegetables.  Luckily, nature helps us with a color code to pick what plants to use when juicing.  The different colors of fruits and vegetables provide a framework to give us good variety for maximum benefit.  Nature helps us by color coding our plant based nutrition sources.  Rainbow juicing allows you to use the color coding to your advantage when making your juice recipe.

The different color categories are  yellow/orange, green, red, white/tan and blue/purple.  The pigments arise from different micronutrients contained in the fruit or vegetable.   Here's a breakdown of each group showing what fruits and veggies are included, what beneficial compound causes the pigment, what are some other nutrients commonly found in each category and what are the health benefits.


Yellow/Orange Fruits
Bowl of Yellow Squash

  • Lemons
  • Oranges
  • Pineapples
  • Grapefruits
  • Tangerines
  • Mangos
  • Peaches
  • Persimmons
  • Cantaloupe

Yellow/Orange Vegetables

  • Carrots
  • Squash
  • Sweet potatoes
  • Yellow tomatoes
  • Yellow peppers

Yellow/Orange Pigment Cause

Cartenoids are the compounds causing the pigment of the items of this color code category of the juicing rainbow.[1]  Your body uses beta-carotene, a cartenoid, to produce Vitamin A.  Benefits of Vitamin A are many.  Vitamin A helps maintain healthy eyes, skin, teeth, bones and the moisture of our mucous membranes.  Moist mucous membranes help to prevent both bacterial and viral infections.  Some researchers believe that beta-carotene based Vitamin A helps with cell to cell communication in our bodies, which could help with preventing cancer.

Other Nutrients in the Yellow/Orange Group

  • Vitamin C
  • Potassium
  • Lycopene
  • Flavinoids
  • Bromium
  • Folate
  • Zeaxanthin

Yellow/Orange Health Benefits

  • Promotes eye health
  • Works in conjunction with magnesium and calcium to keep bones strong
  • Assists prostate health
  • Lowers cholesterol
  • Lowers blood pressure
  • Fights free radicals to boost immune system


Green Fruits
Fresh Spinach

  • Limes
  • Green apples
  • Green grapes
  • Kiwifruits
  • Avocados

Green Vegetables

  • Spinach
  • Kale
  • Collard greens
  • Broccoli
  • Asparagus
  • Green Beans
  • Celery
  • Cucumber
  • Lettuce
  • Green Peppers
  • Green cabbage
  • Brussels sprouts

Green Pigment Cause

The green in this juicing rainbow group is derived from chlorophyll.  Chlorophyll contains amino acids and is thought to cleanse and detoxify the body.  In addition, chlorophyll also is viewed as an anti-inflammatory and treatment for bad breath.[2]

Other Nutrients in the Green Category

  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Beta-carotene (Vitamin A)
  • Calcium
  • Magnesium
  • Iron
  • Lipoic acid
  • Lutein
  • Querecitin

Health Benefits of the Green Category

  • Boosts immune system
  • Lowers blood pressure
  • Improves bone health
  • Fights cardiovascular disease
  • Helps prevent diabetes
  • Promotes healthy skin


Red Fruits
Ripe Red Apples

  • Red apples
  • Strawberries
  • Watermelons
  • Red pears
  • Pink grapefruit
  • Rasberries

Red Vegetables

  • Beets
  • Radishes
  • Red peppers
  • Tomatoes
  • Red potatoes
  • Red cabbage

Red Pigment Source

The color in this rainbow color code group is supplied by lycopene, which is a powerful antioxidant.[3]  Lycopene is known for reducing the symptoms of benign prostatic hyperplasia or BPH.  Studies also show benefits of lycopene in promoting bone and skin health. 

Other Red Category Nutrients

  • Vitamin C
  • Anthocyanins
  • Manganese
  • Potassium
  • Ellagic acid
  • Hesperidin

Red Category Health Benefits

  • Protects against memory loss
  • Reduces BPH symptoms
  • Supports joint health
  • Fights free-radical damage
  • Protects against heart disease


White/Tan Fruits

  • Dates
  • White nectarines
  • White peaches
  • Brown Pears
  • Bananas (can't use these in centrifugal juicers)

White/Tan Vegetables

  • Cauliflower
  • Mushrooms
  • Onions
  • Ginger
  • Turnips
  • Garlic
  • Potatoes

White Pigment 

White pigment is derived from anthoxanthins, which are thought to lower cholesterol and blood pressure levels.  These anti-inflammatories may help with cardiovascular disease and cancer.[4]

Other Nutrients in the White/Tan Group

  • Allicin
  • Potassium
  • Selenium
  • B Vitamins
  • Indoles
  • Vitamin D (mushrooms)

Health Benefits of the White/Tan Group

  • Fights infections
  • Helps maintain heart health
  • Lowers risks of some cancers
  • Helps maintain healthy cholesterol levels


Blue/Purple Fruits

  • Blueberries
  • Blackberries
  • Plums
  • Blue grapes
  • Figs
  • Passion Fruits

Blue/Purple Vegetables

  • Eggplant
  • Purple carrots
  • Purple cabbage

Coloring of the Blue/Purple Group

The coloring of the blue/purple juing rainbow color code category is derived from anthocyanins.  This phytochemical is an antioxidant that fights free-radicals in our bodies.  The anthocyanins may explain the lower incidence of cardiovascular disease found in France and Italy, whose citizens are known to drink red wine.[5]

Other Nutrients in the Blue/Purple Group

  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Folic acid
  • Resveratrol
  • Indoles

Health Benefits of the Blue/Purple Group

  • Fights urinary tract infections
  • Improves motor skills
  • Reduces heart disease risk
  • Anti-inflammatory
  • Reduces risk of obesity

Benefit your health through juicing the rainbow.  If you vary your juicing and enjoy a wide variety of fruits and vegetables, your body will benefit.  Go with all the colors in the rainbow when you juice.  If you only juice from one or two categories you will miss the wide range of benefits that nature provides us.  Nature's color coding is right in front of us to follow.

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Mar 30, 2014 5:12am
Great article! Are there specific recipes or vegetable combinations you would recommend?
Mar 30, 2014 7:58am
Thanks for reading! I use apples and carrots in almost all my concoctions. They have a host of health benefits and taste great. Their taste helps to cover up the taste of other things that are healthy but not the tastiest, like collards.
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  1. August McLaughlin "Which Vegetables Are High in Carotenoids?." sfgate.com. n/a/n/a/n/a. 23/02/2014 <Web >
  2. Candy Del Carmen "6 Chlorophyll Benefits & Healing Powers." alliancegym.com. n/a/n/a/n/a. 23/02/2014 <Web >
  3. Anne Marie Helmenstine, Phd. "Biochemistry of Lycopene How does it protect against cancer?." about.com. n/a/n/a/n/a. 23/02/2014 <Web >
  4. Aimee Warren "Try to eat the rainbow." kairinclinic.com. 15/10/2013. 23/02/2014 <Web >
  5. Ronald Wrolstad, Phd "The Possible Health Benefits of Anthocyanin Pigments and Polyphenolics." lpi.oregonstate.edu. n/a/5/2001. 23/02/2014 <Web >

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