Eat the Colors of the Rainbow

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There are many benefits from eating the colors of the rainbow. Basically, by eating fruits and vegetables of different colors every day, you are adding important nutrition into your diet. Fruits and veggies, like plants contain different pigments, or phytonutrients, which give them their color. Different-colored produce is shown to have higher levels of specific nutrients and health benefits.

For example –

Red fruits and vegetables are a powerhouse on nutritious benefits. Reds contain phytochemicals including lycopene. Studies show red fruits and vegetables may have cancer-fighting benefits, support heart health, blood sugar and many additional benefits.

Some examples of quality red foods include tomatoes, red pepper, red onions, radishes, red beans and lentils, beets, strawberries, raspberries, cranberries, watermelon, red apples, cherries, rhubarb and pomegranates.

Another important shade from your rainbow diet is blue and purple. These foods contain anthocyanins, powerful antioxidants that may be helpful to support against cancer, heart disease and stroke. In addition, some purple and blue food can help with lowering blood pressure, fighting stress and inflammation.

Healthy purple foods includes eggplant, purple cabbage, purple carrots, black olives, blueberries, blackberries, acai, passionfruit, purple grapes, purple plums, figs, prunes, raisins and dark cherries.

Orange and yellow fruits and veggies are rich in vitamins and nutrients including vitamin C, carotenoids, antioxidants and beta-carotene. Some of the many benefits include healthy vision, skin and cell growth as well as healthy blood circulation and enhanced immune support. 

Healthy orange and yellow foods include pumpkin, acorn and butternut squash, sweet potatoes and carrots, sweet corn, yellow and orange peppers, some lentils, lemons, oranges, grapefruit, pineapple, star fruit, papaya, cantaloupe, peaches, and apricots.

Green is another important color in the food rainbow. Green fruits and vegetables are packed with lutein, isoflavones, potassium, vitamins C and K, calcium, antioxidants and folic acid. Green foods can be helpful for blood and bone health as well as immune support and fighting cancer. They are also an important part of a pregnant woman’s diet.

Important green fruits and vegetables include leafy greens like kale, collard greens, spinach, and arugula. Other power packed foods like broccoli, brussels sprouts, asparagus, zucchini, edamame, green beans, celery, cucumbers, okra, green peas, avocado, kiwi, green grapes, and green apples are important part of the green slice of the food rainbow.

White is not as brightly colorful, but it is definitely an important part of the rainbow. They are filled with phytochemicals and potassium, vitamins C and K. Studies show white foods can help to balance cholesterol levels, blood pressure and support the body to balance blood sugars.

Some examples of these important white fruits and veggies include bananas, garlic, white onions, turnips, white potatoes, mushrooms and cauliflower.

So, keep your diet colorful and challenge yourself to add different colors to your diet everyday. Try adding important colors when and where you can – Enjoy smoothies packed with the rainbow, add some veggies to your pizza, throw veggies in your pasta sauces and soups, add fruit to your pancake batter or breakfast cereals. Enjoy some yogurt or low fat ice cream by topping them with fresh berries or other fruits. Dip your favorite veggies in low fat dressing as a quick snack, add a delicious salad to your meal or a fruit salad to your snack time. There’s a million possibilities to make the delicious rainbow part of your weekly meals – – – for your health! Enjoy!


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