Eating foods that represent all the colors of the rainbow can improve brain function and lower the risk of heart disease. The majority of us have to make the same decision throughout the day: what to eat. Along with cost, availability, and personal preference, we frequently consider a food's healthfulness while making a choice. How can we know, though, that we're getting the nutrients we need when we zoom out to look at our entire diets? Researchers generally agree that we need a varied diet and that one way to achieve this is by consuming every color of the rainbow. But is color the best indicator of how much nutrition we need?
Most of the vitamins and antioxidants we require are found in colorful meals, which are often fruits and vegetables and have few calories. The nutrients in fruits and vegetables work together to prevent cancer, heart disease, vision loss, high blood pressure, and other disorders in addition to helping you stay healthy. A fantastic way to boost your health is by eating more fruits and veggies.
Red Fruits & Vegetables
Red produce and fruits shield our hearts. Antioxidants included in red fruits and vegetables lower the incidence of atherosclerosis, hypertension, and high cholesterol. They also lower the risk of developing various diseases, including prostate cancer, improve cognitive function, and defend against cardiac issues. Tomatoes, radishes, red cabbage, beets, and other red vegetables.
Red fruits include apples, cherries, raspberries, watermelons, red grapes, strawberries, pomegranates, and cranberries.
Blue & Purple
Fruits and vegetables that are blue or purple aid to prevent cancer, heart disease, and stroke. Memory and good aging are greatly aided by blue and purple fruits and vegetables. Additionally, this diet promotes healthy digestion and safeguards the urinary tract.
Blue and purple vegetables include potatoes, purple cabbage, and eggplant.
Fruits that are blue or purple include figs, blackberries, blueberries, purple grapes, plums, and raisins.
Orange & Yellow
The nutrients in orange and yellow fruits and vegetables are believed to safeguard your nervous system, boost eye health, and fend off heart ailments. They are crucial for preserving the health of your skin, enhancing your immune system, and fostering the development of strong bones.
Carrots, pumpkin, sweet corn, sweet potatoes, yellow peppers, and yellow tomatoes are among the orange and yellow vegetables.
Yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, and pineapple are among the orange and yellow fruits.
Green Fruits & Vegetables
Your eye health is protected by green vegetables, which lowers your chance of age-related macular degeneration. Additionally, folic acid is found in green leafy vegetables, which is crucial for pregnant women as it lowers the likelihood that their unborn child may have a birth problem. The vital elements in green fruits and vegetables guard against cancer and excessive levels of bad cholesterol, control digestion, and enhance immune system performance.
Broccoli, spinach, cabbage, lettuce, Brussels sprouts, green beans, cucumbers, zucchini, peas, and green pepper are among the green vegetables.
Green Fruits: Avocado, kiwi, lime, green grapes, and green apples
White Fruits & Vegetables
White fruits and vegetables provide nutrients that are proven to decrease blood pressure and levels of harmful cholesterol in the body. They also significantly improve your body's immunological system. White fruits and vegetables have nutrients that reduce the incidence of breast, prostate, and colon cancer as well.
Potatoes, onions, mushrooms, cauliflower, turnips, and other white vegetables. White fruits include bananas, pears, nectarines, peaches, and nectarines.
You get the vitamins, minerals, and fiber that each color group has to offer by eating a rainbow of fruits and vegetables. Even beneficial for your body are color combinations that are diverse. Consider boosting your diet of fruits and vegetables the next time you visit the grocery store.
Additionally, it is important to keep in mind to stock your home with high-quality, fresh, and organic fruits and veggies. Having access to fruits and vegetables will motivate you to consume them more frequently. Keep a large, colorful bowl of fruit on the table. Maintaining a vibrant and colorful environment is essential to staying healthy!
PDO I Kimberly Tanador, RND
References:
Eat the Rainbow
https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/
https://www.rogelcancercenter.org/living-with-cancer/mind-body-side-effects/nutrition/eating-rainbows
Health Benefits of Eating Colorful Foods
