Rainbow diet for mental health: 9 colourful foods to boost energy, feel happy

rainbow diet

Numerous minerals, antioxidants, and phytochemicals found in variously colored plant foods enhance brain health and mood management.

People often question what foods to include in their rainbow diets to avoid chronic illnesses, dementia, and depression, as well as to provide their bodies the critical vitamins and minerals they need. This is especially true when it comes to boosting immunity and cognitive capacity. Nutritionists advise adding a rainbow of colors to your plate in addition to a balanced diet to improve both bodily and brain performance. People often experience fatigue, low energy, and anxiety in contemporary society owing to a variety of circumstances, including poor diet and stress buildup. If one can grasp the relationship between nutrition and mood control, they can maintain their best moods, which will also enhance productivity and a sense of well-being.

What is a rainbow diet

A rainbow diet includes fruits and vegetables in a variety of colors, such as red, yellow, purple, green, orange, and so on. The goal of this diet is to reduce your intake of carbohydrates, gluten, fat, and meat that may be taxing your body and causing illness over time. Fruits and vegetables in the rainbow diet include certain micronutrients that may promote health and provide essential anti-inflammatory and antioxidant compounds. The high fiber content of this diet may do wonders for your digestive system, further promoting your general health and mental well-being.

“Eating the rainbow diet is necessary for optimum mental and physical wellness. Numerous minerals, antioxidants, and phytochemicals found in variously colored plant foods enhance brain health and mood management. Dr. Uma Naidoo, a Harvard-trained psychiatrist, professional chef, and nutrition specialist, recently said on Instagram, “As a nutritional psychiatrist, I recommend various ways to incorporate the rainbow into your diet.”

rainbow diet

Dr. Naidoo offers many suggestions for including color on your meal, along with its advantages:

Brightly colored fruits and veggies

Try to eat a variety of colorful fruits and vegetables. These foods include antioxidants, vitamins, and minerals that boost cognitive function and help shield brain cells from harm.

Leafy vegetables

They contain a lot of folate, which is crucial for stable mood and the creation of neurotransmitters:


They are abundant in antioxidants, which guard against oxidative stress, a factor in mood disorders.

Orange and yellow foods

Eat things like bell peppers, carrots, and sweet potatoes. They include beta-carotene and vitamin C, which are good for the immune system and the health of the brain.

Foods in purple

Add purple fruits to your diet, such as grapes, blackberries, and plums. Anthocyanins, which are present in them, have anti-inflammatory and neuroprotective properties.

Complete grains

Pick colorful whole grains like whole wheat, quinoa, and brown rice. These grains give out long-lasting energy and have been associated with enhanced mood and cognitive performance.

Seeds and nuts

Snack on a range of nuts and seeds, including flaxseeds, chia seeds, almonds, and walnuts. They provide beneficial lipids, fiber, and minerals that enhance the health of the brain.

Lean proteins

Choose lean protein sources such tofu, fish, chicken, and other legumes. These meals provide amino acids that are necessary for the synthesis of neurotransmitters.

Spices and herbs

Include herbs and seasonings like rosemary, ginger, and turmeric. They include substances that are anti-inflammatory and improve cognition.

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