Eat The Rainbow. Here's How (video)

nutrients & supplements video



The health-promoting chemicals we get from plants are called “phytochemicals”. They represent one of the eight categories of nutrients that I talk about in my book and that I suggest you become familiar with.

Many phytochemicals act as antioxidants in the body preventing cellular damage and supporting cellular repair, they help reduce inflammation, they support good digestion and more.

Certain families of phytonutrients have been associated with different colors.  When you “eat the rainbow” you ensure you are getting some of every family represented in your diet.

If you struggle to get all the colors into yourself or your kids, scroll down to the bottom of this post to learn about the broad spectrum phytochemical supplement I recommend.

The Colours of Phytochemicals….


Found in red foods like red peppers, guava, papaya, watermelon, pink grapefruit mangos, tomatoes and watermelon.  A type of carotenoid that is heart-protective, helps with male fertility, and prevents the aging of the skin. It also helps prevent diabetes and osteoporosis.


Found in yellow and orange foods like sweet potatoes, yellow peppers, yellow squash, carrots and melons.  Lutein, beta-carotene, and zeaxanthin are just a few of the carotenoids   Carotenoids are anti-oxidants and may be helpful in preventing cancer.  All are helpful with eyesight.


This is the green pigment found in all plants. It cleanses and builds the blood, and helps detoxify the body. It helps promote good bacteria and is a major antioxidant. It supports the immune system and helps fight infection and may help protect against cancer. Good sources of chlorophyll are found in green leafy vegetables such as kale, spinach, broccoli, parsley, cilantro, and wheat grass


Break open the bottle of red wine and enjoy the benefits of anthocyanins. These are found in purple, black and blue foods.  Anthocyanins are major anti-oxidants that help protect the blood, the brain, the nervous system as well as support the growth of collagen and connective tissue. They help protect eyesight and have heart-protective and cancer preventative properties. Blueberries, red and purple grapes, raspberries, black currents, blackberries, black raspberries, pomegranate, red cabbage, eggplant are all good sources.  The richest source of anthocyanins is found in black foods like black beans, black sesame, blackberries, black rice and black cherry tomatoes.


Catehcins are found in green and black tea and chocolate. All catechins are potent antioxidants. They are heart-protective, improve cognitive function, and are cancer-protective

How To Experience the Rainbow

  • The best health is going to be achieved by having a combination of all colors

  • Rotate the foods in each color group so you are not always eating the same red food or the same yellow food

  • Look to heritage varieties like black tomatoes, purple carrots, purple potatoes to diversify your rainbow

  • Combine the colors on your plate every day and try to have some in every meal. Enjoy!

If you struggle to get the recommended 7-13 servings of fresh fruits and vegetables into your child (or yourself!), this is the supplement I recommend.  

I like it because...

  • it uses the entire edible portion of the food,
  • it is made from foods that are left to ripen on their own which maximizes their phytochemical content,
  • it is tested for chemical residue, and
  • it has been studied for its antioxidant and anti-inflammatory effects on the body.

Watch the featured video on this page to learn more about the action of antioxidants, and how you can easily get the 25000 phytonutrients we need into you and your child every single day using concentrated whole food.

Honestly…. if it’s simplicity you’re after, you’ll want to check this supplement out.  We eat well in my family, but I still give this to my kids and take it myself to bridge the gap.


About Jess Sherman, FDN-P, M.Ed, R.H.N

Jess is a Functional Diagnostic Nutrition® Practitioner, Registered Holistic Nutritionist and a trauma-sensitive Family Health Educator specializing in brain health & resilience for kids. She is also a teacher, with a Master's degree in education. Her Calm & Clear Kids introductory course, her Amino Acids (with kids!) Quickstart program, and her signature Resilience Roadmap,  along with her book Raising Resilience, have helped families in at least 44 countries improve the lives of their children with learning differences, anxiety, ADHD, and mood disorders and reduce their reliance on medication. She is the 2019 recipient of the CSNNAA award for Clinical Excellence for her work with families, and she continues to bring an understanding of the 5 Core Needs For Resilient Health to the mainstream conversation about children’s mental health, learning, and overall resilience through her blog, courses, workshops and as a contributor to print and online magazines. 

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The content on this website and in the guides and courses offered here is meant to provide information so that parents can make informed decisions and discuss these issue with their health care teams. It is not intended as, nor should it be considered a substitute for professional medical advice, diagnosis, treatment, or individualized care.