Drink the rainbow with a colorful, healthy smoothie

Key takeaways:

  • Smoothies that contain a wide selection of colorful fruits and vegetables, healthy fats and little added sugar can be a nutritious addition to a well-balanced life.

  • Drinking the rainbow is an easy, convenient way to take advantage of food’s healing properties.

  • Fresh smoothie ingredients can also balance key energy points, or chakras, in your body for improved mental and physical well-being.


Luscious purple, deep, rich red and a selection of vibrant orange, yellow and green do more than just liven up your plate. Adding a variety of colors to your diet is one of the best ways to protect your health and improve your overall wellness.

By now, you've probably heard the phrase, "eating the rainbow." The basic premise focuses on including different colored fruits and vegetables in your daily eating plan to take advantage of their nutritious and potentially healing properties. Adding color to your plate is one way to accomplish this tasty goal, but don’t forget to add color to your drinking glass as well.

Smoothies are a great way to incorporate fruits and vegetables to your diet. They’re quick and easy to make with just a few ingredients and require minimal equipment. Keep it colorful and avoid adding excess sugar and fat to make your smoothie a nutritional powerhouse.

Drink the rainbow

Food gets its color, flavor and smell from phytochemicals. Each shade of the rainbow contains different compounds and nutrients that play a vital role in your continued good health.

Chakras, key energy points, also correspond to different colors, which are related to a specific area of your body. In Sanskrit, the word chakra means disk or wheel. It refers to energy points that represent key areas or organs in your body. Research shows that if your chakras are open and in alignment, they can support your physical, mental, emotional and spiritual health. Each chakra is represented by a different color. Eating foods of the same color may help balance that area, increase your energy and prevent illness.

Red — Root Chakra

The root chakra is associated with the color red. It is located at the base of your spine and helps you feel more grounded and relaxed. Imbalance in the root chakra can cause stress, fear and anxiety.

Red foods contain important compounds such as vitamin C, potassium and carotenoids. They have anti-inflammatory properties and antioxidants for improved heart health, reduced cancer risk and protection from skin damage.

Smoothie-worthy red foods include:

  • Tomatoes
  • Watermelon
  • Red peppers
  • Cherries
  • Beets
  • Strawberries
  • Raspberries
  • Pomegranates
  • Apples
  • Cranberries

Orange — Sacral Chakra

Your sacral chakra is associated with orange. It's located just beneath your belly button above your pubic bone. This chakra helps you express passion and emotion. If you’re feeling emotionally unstable or uninspired, orange foods may help unblock your creativity.

Orange fruits and vegetables contain large amounts of carotenoids, flavonoids and vitamins A and C. The flavorful combination supports healthy digestion and strengthens your immune system.

Try adding the following orange foods to your smoothies for cancer prevention and better eye and heart health:

  • Pumpkin
  • Carrots
  • Oranges or orange juice
  • Mango
  • Nectarines
  • Peaches
  • Papaya
  • Cantaloupe

Yellow — Solar Plexus Chakra

Yellow represents your solar plexus chakra, located in the upper abdomen in your stomach area. This chakra governs your stomach-related functions and digestion.

Yellow foods are good for your skin, heart and eyes. They give your immune system a boost and improve your digestion.

Consider adding the following yellow foods to up your smoothie game:

  • Yellow peppers
  • Lemons
  • Star fruit
  • Bananas
  • Corn
  • Quince
  • Pineapple

Green — Heart Chakra

Your heart chakra is located in the center of your chest, just above your heart. It’s associated with the color green and represents your love and relationship with yourself and others. Grief and emotional pain may be alleviated with green foods. Physically, green foods contain a wide range of nutrients, including magnesium, calcium, potassium, folate, vitamins K and C, chlorophyll and more.

Adding green foods to your smoothie could lower your risk of cancer, support liver detoxification and improve your eye, bone and heart health. Green foods help balance your hormones and electrolytes. They give you more energy, better skin and stronger bones.

Be sure and add plenty of green foods for the healthiest smoothies and the most impact. Choices include:

  • Kale
  • Spinach
  • Cucumber
  • Celery
  • Kiwi
  • Pears
  • Zucchini
  • Mint
  • Basil
  • Cilantro

If you have a heart condition or diabetes or have been instructed to use certain vitamins or make dietary restrictions, be sure to work with your provider before adding new ingredients to your diet as some medications may interact with certain foods.

Blue, Indigo and Purple — Throat and Third Eye Chakra

Blue is associated with the throat chakra, located in the center of your throat. The third eye chakra is represented by indigo and is located between your eyebrows. Blue, indigo or purple foods can help reduce issues related to expression or communication. They can also delay cellular aging, help prevent blood clots and improve mental health.

Add the following blue, indigo or purple foods to your smoothie for less inflammation throughout your body and anti-aging and anti-cancer benefits:

  • Grapes
  • Blueberries
  • Goji berries
  • Plums
  • Purple kale
  • Figs
  • Prunes
  • Red cabbage

White — Crown Chakra

Your crown chakra is associated with white. It may also be represented by purple. The crown chakra is located at the very top of your head and connects you with the universe in a spiritual way.

White foods contain polyphenols that help maintain a healthy cardiovascular system with healthy cholesterol levels and blood pressure. Adding white foods to your diet supports a healthy immune and circulatory system. It can reduce your risk of cancer and improve your heart health.

Up your smoothie’s nutrition with healthy white food choices, including:

  • Cauliflower
  • Onions
  • Garlic
  • Mushrooms
  • Parsnips

A smoothie loaded with colorful produce is a simple way to add more fruits and vegetables to your menu. Stock up on produce and break out the blender — you’ll be drinking a rainbow before you can say ROY G BIV.

Share your favorite #smoothie recipe with readers @providence to #DrinkTheRainbow.


Find a doctor

The nutrition specialists at Providence can help you find ways to increase the color in your daily eating plan. Through Providence Express Care Virtual, you can access a full range of healthcare services. If you need to find a doctor, you can use our provider directory or search for one in your area.

Related resources

Get relevant, up-to-date information on the coronavirus (COVID-19) from Providence.

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USDA My Plate website

This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

About the Author

We are all about food! The Providence Nutrition Team loves to talk about and share our expertise on how to help you find the right diet, food types and maintenance tactics to help you live life to the fullest...while also enjoying the best foods that mother nature has to offer.

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