Summer is here! I love this time of the year for the warmer weather, beach day, picnics, and all the wonderful colors that show up! It is the perfect time to dive in more with our food.
Fruits and vegetables are at their peak with nutrients and filled with color!
Reaching for produce that is rich in color is a great advantage when trying to stay healthy as possible. The saying "Eat at the rainbow" is starting to be heard in all directions. This is for the known fact that each color tells us the importance of how a fruit or vegetable can add to our health.
Plants contain compounds called phytonutrients, which are antioxidants that benefit us when we consume them. These compounds help us fight off disease, protect us from germs, and keep our daily functions in line.
So what does each color mean and why is it important? Let's dive in to see!
Red
Red is definitely a color that brings attention to itself. This color is known for its carotenoid lycopene. This compound fights against heart disease and genetic damage. We are all familiar with some red foods such as red apples, strawberries, watermelon, red bell peppers and of course, tomatoes.
Blue-Purple
Blue-purple would be fruits and vegetables such as eggplant, blueberries, blackberries, beets, and red cabbage. These foods contain anthocyanin which have been known to help to slow down aging and prevent block clots.
Green
These foods are a great source of lutein, isothiocyanates, and isoflavones. These assist with bone health and cleansing the blood. Foods such as cabbage, arugula, broccoli, Brussels sprouts, and kale are all great choices for these vital nutrients and for detoxification.
Pale Green-White
Under this color in the rainbow, these foods provide strong anticancer, anti-tumor, and immune boosting properties that allow us to fight off infections, colds, and flu more easily. These foods contain large amounts of antioxidants as well as antimicrobial benefits. Some of these foods would be onions, garlic, leeks, mushrooms, potatoes, and parsnips.
Orange
A vibrant color such as this one represents Vitamins A and C, alpha-carotene and beta-carotene which helps to protect against cancer, benefits the skin, vision, and improve blood circulation. Foods that are rich in these nutrients are oranges, carrots, papayas, cantaloupe, orange and yellow peppers, and yellow squash to name a few.
Yellow-Green
This category of color can be tricky to the eye. The foods under this color benefit our eyes and protect our hearts from cardiovascular issues due to the properties from the carotenoids lutein and zeaxanthin. Food under this color would be spinach, yellow corn, peas, avocado, collard greens, and mustard.
There are a wide variety of fruits and vegetables that have amazing benefits to help our bodies heal, protect against cancer, colds, and flu. Even benefit our skin, circulation, and the different systems of our body and so on. The rainbow provides a cheat sheet of what to incorporate in our diets to ensure we get all the necessary nutrients needed to keep us healthy and strong.
So the next time you are at the grocery store, take a look at all of the wonderful colors in the produce section and diversify your palate with the colors of the rainbow!
Taste the Spectrum: The Power of Eating the Rainbow
We've all heard the phrase "eat your fruits and vegetables," but what if we took it a step further? What if we aimed to "eat the rainbow"? This simple concept encourages us to consume a wide variety of colorful plant-based foods, ensuring we get a diverse range of nutrients and reap a multitude of health benefits.
Why Color Matters:
The vibrant hues of fruits and vegetables aren't just for show. They're a visual cue to the abundance of phytonutrients, antioxidants, and vitamins that these foods contain. Each color group offers unique health-promoting properties:
- Red:
- Rich in lycopene and anthocyanins, which are potent antioxidants.
- Benefits: Supports heart health, reduces inflammation, and may protect against certain cancers.
- Examples: Tomatoes, strawberries, raspberries, watermelon, red peppers.
- Orange/Yellow:
- Packed with beta-carotene, vitamin C, and carotenoids.
- Benefits: Supports eye health, boosts immune function, and promotes healthy skin.
- Examples: Carrots, oranges, sweet potatoes, mangoes, pumpkins.
- Green:
- Abundant in chlorophyll, vitamins K, and folate.
- Benefits: Supports detoxification, promotes healthy digestion, and may reduce the risk of chronic diseases.
- Examples: Spinach, kale, broccoli, avocados, green beans.
- Blue/Purple:
- High in anthocyanins and antioxidants.
- Benefits: Supports brain health, improves memory, and may protect against heart disease.
- Examples: Blueberries, blackberries, purple cabbage, eggplant, plums.
- White/Brown:
- Contains allicin, fiber, and potassium.
- Benefits: Supports immune function, promotes healthy cholesterol levels, and aids in digestion.
- Examples: Onions, garlic, cauliflower, mushrooms, bananas.
The Benefits of Eating the Rainbow:
- Nutrient Diversity: Consuming a variety of colors ensures you're getting a wide range of vitamins, minerals, and antioxidants.
- Disease Prevention: The phytonutrients in colorful foods can help protect against chronic diseases, such as heart disease, cancer, and diabetes.
- Improved Digestion: Fiber-rich fruits and vegetables promote healthy digestion and gut health.
- Boosted Immune System: The vitamins and antioxidants in colorful foods strengthen the immune system.
- Enhanced Energy Levels: Nutrient-dense foods provide sustained energy throughout the day.
- Better Mood: Some studies suggest that consuming a colorful diet can improve mood and reduce stress.
How to Eat the Rainbow:
- Add Color to Every Meal: Aim to include at least two or three different colors in each meal.
- Shop the Rainbow: When grocery shopping, fill your cart with a variety of colorful fruits and vegetables.
- Explore New Foods: Try new and unfamiliar fruits and vegetables to expand your palette.
- Make it Fun: Create colorful salads, smoothies, and vegetable platters.
- Snack on Color: Keep a bowl of colorful fruits and vegetables on hand for healthy snacks.
- Grow Your Own: If possible, grow some of your own fruits and vegetables.
Simple Ways to Incorporate More Color:
- Breakfast: Add berries to your oatmeal or smoothie.
- Lunch: Create a colorful salad with mixed greens, tomatoes, cucumbers, and bell peppers.
- Dinner: Roast a variety of colorful vegetables, such as carrots, broccoli, and sweet potatoes.
- Snacks: Enjoy a handful of grapes, an apple, or some baby carrots.
Eating the rainbow is a simple and delicious way to improve your health and well-being. By embracing the vibrant colors of nature, you can nourish your body and thrive.