Eat The Rainbow This Pride Month

Celebrating Pride Month may look a little different this year. However, there is no reason we can’t make this month special. We’ve…

· 5 min read

Celebrating Pride Month may look a little different this year. However, there is no reason we can’t make this month special. We’ve come a long way since the Stonewall Riots in 1969, where protests for equal rights for the LGBTQIA+ community began. To honour the past and ongoing fight for the LGBTQIA+ community’s visibility and rights, here are some ways we can give our support. Eat the rainbow this pride month and move the pride party to your dinner table instead!

The pride flag is the iconic rainbow-coloured flag that reflects the diversity of the LGBTQ+ community. Use your imagination and whip up rainbow-hued dishes, much like the pride flag. From savoury mains and appetisers to sugary sweet delights, add a pop of colour to your cart the next time you’re in a grocery store!

Benefits of Eating the Rainbow


It is in our nature to avoid the unknown and stick to a routine. Have you ever noticed how we stock up our fridge with the same items and get the same types of vegetables or fruits over and over again? This pride month, challenge yourself and eat the rainbow. Add a dash of colour to your meals.

Nope, it is not just an aesthetic. Besides adding colour to your dishes this pride month, there are several health benefits that come when you eat the rainbow.

According to CircleDNA health expert Kris Ng, “Plants contain several pigments called phytonutrients. These phytonutrients are responsible for giving plants their colour. The various colours contain different phytonutrients, which are linked to different levels of nutrients and minerals.”

Eating the same type of leafy greens are only getting you a certain dose of nutrients and minerals. But is it enough? Adding colour to your dishes can be a sure-fire way to get all the vitamins, minerals and nutrients you need.

Here are the health benefits of different vegetable/ fruit by colour!



Eat your greens, or you won’t get dessert! Ever since we were a toddler, we’ve been encouraged to eat vegetables. For a good reason too! Leafy green vegetables are packed with vitamins, minerals and fibre, all of which is crucial to our health. Furthermore, leafy greens offer plenty of health benefits such as the reduced risk of obesity, heart disease, high blood pressure and mental decline.

There will never be a shortage of leafy greens as they can be found all year round. Besides that, the beauty of these greens lies in their versatility as they can be incorporated into meals in many different ways. Whether you want to whip together a quick salad or channel your inner Masterchef with some stirfrying and baking, greens allow you to create dishes with different levels of complexity.

Our list of leafy greens:

  • Kale
  • Microgreens
  • Collard Greens
  • Spinach
  • Cabbage
  • Lettuce
  • Arugula
  • Bok Choy

Blue & Purple


Want to ace that History exam? Be sure to give yourself an extra helping of blue and purple fruits and vegetables! These fruits and vegetables are scientifically shown to be beneficial for memory and brain health. Besides that, these foods can help promote healthy ageing. You don’t have to search for the Fountain of Youth any longer. Just gorge on these fruits and veggies.

Examples of blue/purple fruits/vegetables:

  • Eggplant
  • Purple Cabbage
  • Sweet Potatoes
  • Blackberries
  • Blueberries
  • Grapes
  • Plums
  • Raisins

Orange & Yellow


These brightly coloured fruits and vegetables are laden with Vitamin A, also known as “vision vitamin”, which helps keep our eyes healthy. Furthermore, these orange and yellow fruits are some of the “superfoods” that can boost our immune system. Citrus fruits and cantaloupe, in particular, are a great source of Vitamin C, which helps our immune system ward away infections.

Besides that, these orange and yellow fruits and vegetables are found to contain powerful antioxidants that help prevent cancer. Furthermore, Carotenoids have been scientifically proven to reduce the risk of cancer. In addition to that, folate, a B vitamin present in these fruits and vegetables were found to protect and repair our DNA. These supplements reduce the risk of pathological genetic mutations that could increase the risk of cancer.

Examples of orange and yellow fruits/vegetables:

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  • Oranges
  • Grapefruits
  • Lemons
  • Pomelos
  • Bananas
  • Apricots
  • Nectarines
  • Persimmons
  • Mangos
  • Peaches
  • Pineapples
  • Cantaloupes



Red fruits and vegetables aren’t just the colour of your heart. They do wonders to protect it too. These foods are laden with phytonutrients which brings us many health benefits and boost our immune system. Besides that, these foods help fight heart disease. Lycopene moves the fat in our body away from getting clogged in the intestines or blood vessels, keeping it far, far away from the heart. Furthermore, red foods contain electrolytes which helps the body control fluid levels and regulate blood pressure.

In addition to that, red fruits and vegetables are found to reduce free radicals and inflammation in the body, and therefore extending the protective effects against cancer. Talk about a wonder food!

Examples of red fruits/vegetables:

  • Beets
  • Cranberries
  • Grapefruit
  • Pomegranates
  • Radishes
  • Grapes
  • Rhubarbs
  • Strawberries
  • Tomatoes
  • Watermelon

Try the “Eat The Rainbow” Challenge this Pride Month

The next time you go shopping, instead of sticking to what you know, start picking a variety of different coloured fruits and vegetables. The more colours you add to your plate, the more nutrients you put into your body. In addition to that, fruits and vegetables are a fantastic source of dietary fibre, which brings various health benefits. Besides decreasing the risk of bowel cancer, eating enough greens can help you say goodbye to digestion problems and constipation.

From simple recipes such as tossing together a salad made of tomatoes, lettuce, and beetroot or creating a more complex dish, there is plenty of ways you can utilise colourful produce. Surprise dinner guests with this simple trick. Just a touch of colour can elevate your dish from the ordinary to the extraordinary. Whether you are pressed on time or not, with a little digging on the internet, you can find the perfect recipe for any occasion!

Fact-checked by CircleDNA Health Coach Kris Ng.

Need some insight to find the best diet and workout for you? Use our promo “PRIDE25” to get 25% off our CircleDNA kits.