Eat the rainbow!

An easy and fun way to remember to eat your fruits and vegetables is by thinking of eating the different colors of the rainbow. When eating fruits and veggies think of the different colors of the rainbow, this will help to introduce a variety of different nutrients and add spice to your diet by trying out new and more exotic fruits and veggies. These colorful foods deliver a healthful dose of vitamins, minerals, and disease-fighting phytochemicals.

*FYI the darker and more rich the color (colorful), usually indicates the more nutrients it contains.

Here are a few examples of what you’ll gain by tasting the rainbow:

ORANGE AND YELLOW: Apricots, cantaloupes, carrots, lemons, mangoes, oranges, passion fruit, peaches, pumpkins, rutabagas, squash, sweet potatoes. 

These foods will reduce LDL (bad) cholesterol, reduces risk of prostate cancer, promotes collagen formation and healthy joints. Orange and yellow fruits and veggies are high in beta-carotene; the plant form of vitamin A. Beta-carotene protects against cancer and boosts the immune system against colds and flu. Citrus fruit are good sources of vitamin C, which is important for growth, healthy skin, healing wounds, and improving the absorption of iron.

RED: Baked beans, cherries, cranberries, apples, grapes, guava, papaya, plums, raspberries, red bell pepper, red/pink grapefruit, strawberries, tomatoes, watermelon.

These foods will help reduce risk of prostate cancer, lowers blood pressure, scavenges harmful free-radicals in your body, reduces LDL cholesterol.

DARK BLUE OR PURPLE: Beets, blackberries, black currants, blueberries, eggplant, grapes, plums, prunes.

There is a lot of vitamin C, as well as antioxidants such as bioflavonoid in blue and purple foods, which help to boost immunities against cancer. The skin of grapes also contains a substance that can lower cholesterol and prevent fats in the bloodstream from sticking together. As a result, a daily glass of red wine is now thought to lower cholesterol levels. The pigment anthocyanin, which makes foods blue/purple, has powerful anticancer properties. Blueberries have one of the highest antioxidant levels of any fruit because of the high level of anthocyanin in their skin. Eating these may help protect brain cells against Alzheimer’s and other oxidative-related diseases, supports healthy digestion, improves calcium and other mineral absorption, fights inflammation, acts as an anti-carcinogen in the digestive tract, and helps the body fight allergens.

GREEN: Asparagus, avocados, broccoli, brussels sprouts, kiwi, cabbage, fava beans, kale, lettuce, peas, spinach, watercress.

Green foods are rich in the vitamins A, C, and E, which can protect our bodies’ cells and boost our chances of living a longer, healthier life. Green leafy veggies are also rich in iron. The green color comes from chlorophyll, which is a plant’s way of converting sunlight to energy. Studies have shown that regularly eating broccoli reduces the risk of cancer. Consuming these green colored foods will help to reduce cancer risks, lower blood pressure, normalize digestion time, support retinal health, support vision, reduce the risk of cataracts, and boost immune system activity.

WHITE: Apples, cauliflower, garlic, leeks, mushrooms, onions, potatoes. Just because you can’t see it doesn’t mean it isn’t there. Garlic, onions, and leeks contain organosulphides, which seem to stimulate the immune system and fight cancer. Organosulphides are also antioxidants. Garlic is also rich in allicin, which is an antibiotic and is antiviral.

Eat Well,

Dr. M