Eating the rainbow involves eating fruits and vegetables of different colors every day.Plants contain different pigments, which give them their color. Different-colored plants are linked to higher levels of specific nutrients and health benefits. Each color represents a different phytochemical and set of nutrients that may benefit your health.
Red:
These foods are rich in Carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions.
Orange & Yellow:
These foods provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn
Green:
These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, kale, cabbage, brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil).
Blue & Purple:
These foods have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.
White & Brown:
The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms.
While eating more vegetables and fruit is always a good idea, focusing on eating a variety of colors will increase your intake of different nutrients which will benefit various areas of your health.
