Colour Therapy & Nutrition: The Surprising Science Behind Eating (and Seeing) the Rainbow

by | Dec 11, 2025 | Blog | 0 comments

B Paula Sharp Nutrition

We’ve all heard “eat the rainbow.” But here’s what most people don’t realize: the colours around you — the light in your home, your clothing, your environment — directly affect your brain, hormones, energy, and emotional health.

And the research is growing fast.
Colour isn’t just pretty. It’s powerful.

Here’s the simple guide to how colour influences your mood, metabolism, and wellbeing, on your plate and in your daily environment.

RED — Instant Energy, Activation & Brain Power

Feeling sluggish?
Red light acts like a gentle biological “on switch.”

Research shows red light:

  • Boosts alertness

  • Increases brain activation

  • Enhances feelings of energy and “vigor”

Eat it: Beetroot, strawberries, pomegranate.
These reds support circulation and nitric oxide — natural energisers.

ORANGE — Hormones, Ovulation & Reproductive Health

Orange foods are loaded with beta-carotene, a nutrient your ovaries love.

Why it matters:

  • Beta-carotene concentrates in ovarian tissue

  • Supports progesterone production

  • Higher intake is linked with better fertility outcomes

This isn’t just niche research, it’s well-established and now being used in functional nutrition for hormone balance.

Eat it: Carrots, kumara or sweet potato, apricots.

YELLOW — Happiness, Optimism & Steady Energy

Yellow boosts mood, literally.

What we know:

  • People with healthier moods tend to gravitate towards yellow

  • Yellow foods often stabilise blood sugar and support insulin sensitivity

  • Lutein supports eye, skin and breast tissue health

Eat it: Lemons, corn, pineapple, yellow peas.

They brighten the plate and your metabolism.

GREEN — Heart Health, Calm & Stress Recovery

Green signals safety and rest to your nervous system.

In studies, green light exposure:

  • Increases HRV (a key marker of emotional resilience)

  • Helps regulate the stress response

  • Reduces migraine severity

No wonder nature feels medicinal.

Eat it: Kale, broccoli, kiwi, mint.
Greens deliver magnesium and folate, calm in nutritional form.

BLUE — Focus, Memory & Mental Clarity

Blue light in the morning is a cognitive supercharger.

Research shows blue light can:

  • Improve focus

  • Increase working memory

  • Reduce sleepiness during long tasks

  • Improve alertness and performance

Eat it: Blueberries, blackberries, purple carrots.

Anthocyanins support memory and vascular health — a sharp brain needs both.

WHITE — Mood Support, Light Therapy & Deep Repair

White light is the foundation of modern light-therapy research.

Clinical evidence shows white light can:

  • Improve depression (seasonal and non-seasonal)

  • Support circadian rhythm and sleep regulation

  • Amplify antidepressant effectiveness when combined

Bonus: foods like turmeric and pomegranate actually emit white light in lab tests due to their active polyphenols.

Eat it: Cauliflower, banana, coconut, turmeric.

How to Use the Power of Colour in Daily Life

You don’t need speciality lamps or complicated routines. Start with this:

  • Build a colourful plate — more colours = more nutrients, more benefits.

  • Use colour intentionally — green for calm, blue for focus, red for activation.

  • Get early daylight — your circadian rhythm is set by bright white and blue light.

  • Bring colour into your home — plants, textiles, art.

  • Take micro-moments outside — nature is the original full-spectrum healer.

When you combine colourful food and colourful environments, you create a full-spectrum support system for emotional balance, hormone health, energy, and brain function.

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References 

  1. Sroykham W. et al. Effects of colour light on brain activity & alertness. IEEE EMBC (2014).

  2. O’Fallon JV. & Chew BP. Beta-carotene in ovarian tissue. Exp Biol Med (1984).

  3. Arellano-Rodriguez G. et al. Beta-carotene & ovarian function. J Anim Physiol Anim Nutr (2009).

  4. Meza-Herrera CA. et al. Beta-carotene & ovulation. Reproductive Biology (2013).

  5. Czeczuga-Semeniuk E. Beta-carotene in uterine tissue. Folia Histochem Cytobiol (2008).

  6. Ruder EH. et al. Antioxidants & time to pregnancy. Fertility & Sterility (2014).

  7. Carruthers HR. Mood & colour preference. BMC Research Methods (2010).

  8. Lett AM. Yellow mustard & glucose response. Int J Food Sci Nutr (2013).

  9. Marinangeli CP. Yellow pea & insulin sensitivity. Br J Nutr (2011).

  10. Schäfer A. Green light & HRV. Complementary Medicine Research (2006).

  11. Nurs Stand. Green light reduces migraine severity (2016).

  12. Viola AU. Blue light & workplace alertness. Scand J Work Environ Health (2008).

  13. Phipps-Nelson J. Blue light & sleepiness. Chronobiol Int (2009).

  14. Alkozei A. Blue light & prefrontal activation. Sleep (2016).

  15. Meesters Y. Light therapy for SAD. BMC Psychiatry (2011).

  16. Martiny K. Bright light therapy in depression. Acta Psychiatr Scand (2004).

  17. Loving RT. Light therapy + antidepressants. Depression & Anxiety (2002).

  18. Mishra A. Vegetable extracts emitting white light. (2015).