Taste the Rainbow: Benefits of Colorful Produce

We believe food has a higher purpose than just satisfying your hunger and your taste buds.

Food should fuel, nourish and heal. It should make you feel your best.

Choosing foods that are good for our minds and bodies may seem like a daunting task. But Mother Nature uses a technique to help us out, influencing us to subconsciously choose healthy foods: Color.  

Fruits and vegetables are colorful for a reason: they contain the necessary nutrients we need for optimal living. They are meant to attract us.

In recent years, nutritionists have stopped advising us to base our meals on the food pyramid. Now, they recommend that we base our diets on variety.

Variety in colors of food.

Variety in food groups (fruit, veggie, grains, beans and protein).

Variety in preparation (cooked and uncooked foods).

Adding variety to your diet ensures that your body is receiving all types of nutrients to function its greatest.

At Primal Nosh, we follow this advice. Our colorful meals are jam-packed with nutrients, and we use all types of produce in creative ways. 

We’ve compiled a list of some of our favorite, most-used fruits and vegetables and their benefits.

Bell Peppers

You may be surprised to discover that bell peppers are not veggies, but fruit! A member of the nightshade family, bell peppers are largely made up of water. 

This low-calorie fruit is high in fiber, folate, beta carotene, vitamin C and antioxidants. Bell peppers benefit our bodies in a variety of ways, including improving eye health and preventing anemia.



Crunching on carrots provides more than just a yummy snack! Carrots contain carotenoid, an antioxidant that reduces the risk for certain cancers. They are high in vitamin A content, which benefits eye health; as well as vitamin K, which supports healthy bones. 

Although they are delicious, carrots are relatively low in sugar, making them a great choice for anyone hoping to control blood sugar levels. Their high potassium content leads to a happy heart, improving overall cardiovascular health.


Spaghetti Squash.

This golden, nutrient-dense winter vegetable has a number of qualities that our bodies and taste buds love. Spaghetti squash is loaded with fiber and vitamin C, rich in antioxidants and low in calories. It may prevent the formation of free radicals and chronic disease, promote digestive health and support weight loss.

Spaghetti squash is versatile and can be used as a healthy substitute for noodles and rice. We use it in our Primal Pad Thai and Keto-Friendly Chicken Parmesan.


This fruit, which hails from India, is a perfect meat substitute for our vegetarian meals, like our Shredded Pork Jezebel! It tastes delicious and is also great for our bodies.

It is a good source of potassium, antioxidants, vitamin C and fiber. Due to these qualities, it has been proven to improve cholesterol levels, reduce the risk of cancer, aid in digestive health, improve the look of skin and maintain healthy blood sugar levels.

Green Beans.

A popular side item, green beans do your body good in many ways! Great for those watching their weight, green beans are low in fat, calories and sugar. With zero cholesterol, green beans are beneficial for cardiovascular health.

Want strong bones, healthy hair, a speedy metabolism and optimal organ function? Look no further than green beans!   


Next is the almighty zucchini! This veggie of the summer squash variety is one of our favorite side dishes. You can also find it in our zoodle lasagna and pasta dishes!

Zucchini increases healthy bacteria in the gut, which aids in digestion and makes our tummies feel good!  Because it has a high content of vitamin A, zucchini supports our eye health and immune system. Munching on the skin of zucchini will provide your body with much-needed antioxidants, which helps protect against cancer and eliminate harmful free radicals.  


Cauliflower has garnered attention within the last few years for good reason! This versatile veggie can be used as a substitute for a plethora of carb-loaded menu items, like mashed potatoes, pizza crust, mac and cheese and rice. We love using it in our cheesy cauliflower mash and cottage pie!

Cauliflower is nutrient-dense, containing practically ALL of the vitamins and minerals your body requires to function optimally, like fiber, vitamin C, vitamin K and antioxidants. Additionally, cauliflower decreases inflammation and aids in weight loss.

Red Onions.

Last but not least is the red onion! This nutrient-dense veggie is beneficial for a number of reasons. It may improve our immune system, promote heart health, reduce bad cholesterol and help prevent cancer and diabetes.



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