Eat the Rainbow
"Eating the rainbow" is like giving your diet (and your plate) a bright refresh! Incorporating more fruits and veggies into your diet is one of the first and easiest way to get you on your way to a happy gut. With each gorgeous hue comes special nutrients and phytonutrients which are plant compounds that have anti-inflammatory properties and are high in antioxidants, that help keep our bodies healthy and strong and also add a splash of joy to our meals. Read more below about the benefits of each color and embrace that rainbow!
Red
Rich in lycopene, an antioxidant and the foe of free radicals, this carotenoid may help protect against certain cancers, improve heart health, and contribute to stroke prevention.¹
Found in red and pink fruits and veggies like:
tomatoes
pomegranate
red grapefruit
red bell peppers
cherries
red cabbage
strawberries
watermelon
Orange & Yellow
Bursting with carotenoids, this family may reduce the rist of heart disease and inflammation, can help strengthen the immune system, improve vision, and keep your skin glowing.¹
Found in orange and yellow fruits and veggies like:
carrots
yellow peppers
winter squash
sweet potatoes
oranges
peaches
mango
pumpkin
Green
With an impressive list of nutrients, it’s no suprise that certain green fruits and veggies are sometimes referred to as superfoods! Bursting with fiber, folate, magnesium, vitamin A, vitamin K, these foods are touted for their antioxidant and anti-inflammatory benefits. Cruciferous veggies may lower risk of cancer and heart disease.²
Found in green fruits and veggies like:
spinach
kale
broccoli
avocado
green cabbage
collard greens
herbs (mint, rosemary, basil, sage)
artichokes
Blue & Purple
Antioxidants knows as anthocyanins can be found in these deep hued beauties. These antioxidants are believed to delay cellular aging and can help heart health by blocking blood clot formation.³
Found in blue and purple fruits and veggies like:
blueberries
Concord grapes
eggplant
plums
purple cabbage
blackberries
figs
purple kale
White & Brown
Ok, so technically not a rainbow color, but we can’t leave these neutrals out! These soft spoken foods contain allicin and flavonoids, which have anti-tumor properties and they may also reduce blood pressure and certain cancer risks.¹
Found in white and brown fruits and veggies like:
onions
garlic
leeks
mushrooms
cauliflower
white potatoes
parsnips
daikon radish
Now that you know all about the benefits of eating the rainbow, see if you can start to incorporate more into your diet. Ideally, 4 ½ cups a day is what you want to aim for, but if that seems like a lot, start slow - every bit helps! And remember, eat all of the colors to get all of the benefits, as all of these colors not only look beautiful together, but each provides you with different nutrients to keep you happy and healthy!
Happy eating!
