Eat the rainbow: Yell for yellow


When you eat the rainbow, you get a rainbow of nutrients and health benefits. In this occasional series, we’ve been discussing what each color of the rainbow – red, orange, yellow, green, blue and purple – has to offer and how you can incorporate more of these colorful foods into your routines.

As we’re working our way through the rainbow, next up is yellow. Remember, our bodies thrive on variety, so be sure to check out ways to also add red and orange fruits and veggies to your day, too.

Yellow fruits and vegetables are packed with disease-fighting, health-boosting nutrients. Yell for yellow today! #eattherainbow #saslife Click To Tweet

On the Sunny Side

Yellow fruits and vegetables get their cheerful hues largely from lutein and zeaxanthin. These carotenoids are beneficial for eye, brain, heart and skin health. Yellow-colored foods are also high in vitamins A and C, potassium and other important antioxidants and bioflavonoids, all of which boost immune function and protect against disease.

Here’s a small sample of just how powerful these foods can be:

Sunshine on a Plate

The color yellow is synonymous with hope, happiness and cheerfulness. A pop of yellow instantly makes us feel more optimistic and energetic.

Peruse the list below to brighten up your day with yellow and try some new ones that aren’t typically in your rotation. As always, remember that our bodies thrive on variety! (Hint: While most of these are delicious eaten raw, click on the table for links to some recipe inspiration.)

Sunshine Chowder

Recipe adapted from Vegetarian Mamma
Makes 6 servings

1 Tbsp olive or avocado oil
1 yellow onion, diced
2 garlic cloves, minced
4 celery ribs, diced
1 yellow bell pepper, diced
3-4 small yellow potatoes, peeled and diced
2-3 yellow summer squash, cut into half moons
2 cups corn kernels, fresh or frozen
1 tsp smoked paprika
¼ tsp crushed red pepper
2 cups vegetable broth
14 oz can full fat coconut milk
salt, to taste
green onions, diced (for garnish, optional)


  1. Heat oil over medium heat in a soup pot. Once hot, add onion and sauté until soft, 3-5 minutes.
  2. Add garlic and cook for 30-60 seconds.
  3. Add celery, bell pepper, potatoes, squash and corn. Stir to combine and cook for about 5 minutes.
  4. Add vegetable broth, coconut milk, paprika and crushed red pepper, stirring to combine.
  5. Bring to a boil and simmer for about 15 minutes, or until potatoes are cooked through. Remove from heat.
  6. Blend soup in pot with an immersion or stick blender or transfer soup to a high-speed blender. Blend until smooth.
  7. Taste and add salt as needed. Top with diced green onions, if desired.



About Author

Ashley Bailey, MS, RDN, LDN, IFNCP


Ashley is a Nutritionist at SAS Institute in Cary, NC. She is a Registered Dietitian Nutritionist, Integrative and Functional Nutrition Certified Practitioner, Certified Biofeedback Instructor and also has a Certificate of Training in Adult Weight Management. Outside of work, Ashley enjoys crafting, cooking, walking and spending as much time as possible at the beach. Follow @abaileyRD on Twitter.

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