Eating the rainbow – what are the benefits of white plant foods?

Curious about the health benefits of phytonutrients from crisp, white fruit and vegetables?

When it comes to eating a healthy diet, there’s no reason why it can’t also look appetising. In fact, making your plate as vibrant and pleasing to the eye as possible is one major way to boost your intake of vitamins, minerals and powerful plant compounds called phytonutrients that boost the body’s natural antioxidant defence system. Phytonutrients not only imbue foods with every colour of the rainbow but also provide their flavour, smell and many of their health benefits. White plant foods contain a unique profile of phytonutrients that can support your health in some surprising ways.

Keep scrolling to learn about the benefits of including more white plant foods on your plate.

What are some of the best white foods to include in your diet?

Enjoy one to two serves of any of these foods every day for optimal health:

• White grapes
• Lychees
• White mulberries
• Bananas
• Coconut and its products
• White peaches
• White cabbage
• White asparagus
• Mushrooms
• Cauliflower
• Garlic
• Onions, shallots
• Potatoes (yes, the humble potato is good for you!)
• White tea
• White peony tea
• Silver needle tea

Ways to include more white plant foods in your diet

Including some of these foods in your daily meals doesn’t have to be difficult - you probably already eat many dishes that include one or two of the above.

• Frozen banana and cauliflower smoothie with coconut milk (the frozen cauliflower adds extra creaminess to the smoothie and a bonus serving of veg)
• White peach salad with baby spinach, cucumbers and pecans
• A side of garlicky mashed potatoes and cauliflower
• Frozen white grapes in the summer as a cooling snack
• Sauteed garlic mushrooms on sourdough with a side of grilled white asparagus

Learn more about the benefits of the other colours of the rainbow diet in the green, red, blue/purple, yellow/orange, and white plant food blogs.

While incorporating these plant foods can boost your nutrient intake, it can still be challenging to get all the essential vitamins and minerals your body needs from diet alone. That's where eimele’s Essential Rainbow comes in – our product provides a comprehensive blend of nutrients to support your health, ensuring you get everything you need for optimal well-being.