We've all been told it's good to eat a variety of fruits and vegetables. And I know I've mentioned eating the rainbow in previous articles, but do you know why? I think knowing the why behind our health choices empowers us with knowledge to make even better choices. Understanding the healthier option just might help make your decision a little easier.
Each color of the rainbow provides us with different phytonutrients, which are natural compounds that protect us from cell damage and disease. Together phytonutrients play a role in preventing chronic conditions such as heart disease, diabetes and certain cancers. Eating the rainbow gives us the most protection by intaking a larger variety of phytonutrients.
Let's take a look at some of the benefits of each color group.
Health Benefits of Red Foods:
Red foods contain lycopene, anthocyanins and vitamin C. Red foods are a powerful support system for our heart health, cancer prevention and skin vitality. Lycopene is what primarily gives it the red coloring and is a potent antioxidant. Highest in tomatoes, watermelon and red grapefruit, it was been shows to reduce risk of prostate cancer and protect again sun damage to the skin. Anthocyanins, which mostly produce the coloring in foods like strawberries and cherries, are excellent for anti-inflammatory protection and improve vascular function.
Red food Ideas: Tomatoes, strawberries, cherries, red bell peppers, raspberries, watermelon, cranberries, pomegranates, radishes, and red grapes.
Easy ways to eat more red:
Add sliced tomatoes and red bell peppers to veggie burgers and tacos
Snack on fresh raspberries and red grapes
Add watermelon or strawberries to smoothies
Health Benefits of Orange and Yellow Foods:
High in beta-carotene, vitamin C and flavonoids, these foods support eye health, immunity and skin repair. Beta-carotene is responsible for the coloring in carrots, sweet potatoes, butternut squash, mangoes and oranges. Our body converts this beta-carotene into vitamin A, which plays a key role in maintaining our vision and a healthy immune system. Rich in Vitamin C, mangoes and orange peppers are known to enhance collagen production, support wound healing and protect against oxidative stress. And lastly, flavonoids in foods like peaches and peppers have been shown to reduce inflammation and support brain health.
Orange and yellow foods contribute to radiant skin by neutralizing free radicals and promoting hydration. Research is now indicting that diets high in carotenoids (from orange and yellow foods) may reduce the risk of age-related macular degeneration, which is a leading cause of vision loss in older adults.
Orange and Yellow food ideas: Carrots, oranges, sweet potatoes, mangoes, butternut squash, yellow peppers, apricots, pineapple, peaches, and papaya.
Easy ways to eat more orange and yellow:
Add carrots and peppers to salads and soups
Snack on oranges and mangoes
Roast sweet potatoes or squash as a side dish. Sweet potato fries are delicious!
Health Benefits of Green Foods:
So much to be said about green foods! They are packed with chlorophyll, lutein, folate, and vitamin K. Chlorophyll, what gives that vibrant green color, helps support our body's natural detoxification process. Lutein and zeaxanthin in leafy greens like spinach and kale are crucial for eye health, reducing the risk of cataracts and age-related macular degeneration. Broccoli and asparagus are abundant in folate, which is essential for cell repair and DNA synthesis, which is especially important during pregnancy. Green foods like avocados and green peas are high in potassium which helps support heart health by regulating blood pressure.
Green food ideas: Spinach, kale, broccoli, avocados, green beans, cucumbers, zucchini, brussels sprouts, asparagus, and kiwi.
Easy ways to eat more green:
Add leafy greens to soups, chilis and smoothies
Top tacos and veggie burgers with sliced avocado
Roast brussels sprouts or asparagus as a side dish
Health Benefits of Blue and Purple Foods:
The rich, beautiful coloring in these foods comes from anthocyanins, a powerful anti-inflammatory and brain-protector. The dark berries like blueberries, blackberries and elderberries help improve memory and cognitive function. Diets rich in anthocyanins are showing to help reduce risk of dementia, making these foods essential for brain health. Resveratrol, found in purple grapes has been linked to improved cardiovascular health and reduced oxidative stress. Purple cabbage and eggplant are high in antioxidants that protect against free radicals, reducing risk of chronic diseases. Lastly, the fiber in purple potatoes and plums support gut health and maintaining a healthy weight.
Blue and Purple food ideas: Blueberries, blackberries, eggplants, purple cabbage, plums, prunes, figs, purple potatoes, elderberries, and purple carrots.
Easy ways to eat more blue and purple:
Add blueberries to your morning oatmeal
Add shredded purple cabbage to tacos, bowls and salads
Use purple potatoes instead of regular potatoes
White and Brown Foods:
Despite their not-so-exciting coloring, these foods pack a nutritional punch. Allicin, in garlic and onions, supports our immune system, reduces blood pressure and has strong antimicrobial properties. Mushrooms are a great source of selenium and potassium which are needed for cell repair. Cauliflower is rich in antioxidants and great for supporting digestion. And the high fiber in white beans and parsnips promote gut health and help stabilize blood sugar levels.
White and Brown food ideas: Garlic, onions, mushrooms, cauliflower, parsnips, turnips, white beans, potatoes, bananas, and jicama.
Easy ways to eat more white and brown foods:
Use cauliflower rice instead for a lower calorie rice substitute
Add mushrooms to almost any dish (soups, tacos, pastas, etc)
Add garlic and onions to all soup bases
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