Eat the Rainbow

By September 2, 2016Health, Nutrition
eat the rainbow

By Pulse Fitness

Not only does eating the rainbow make your plate more appealing, it also provides great health benefits. The phrase “eat the rainbow” simply means to fit as many colors on to your plate. Try to have at least three different colors during a meal. The different colors of fruits and vegetables have different health benefits.  So what are the benefits of the various colors?

Red foods contain phytochemicals which help increase heart and circulatory health. It also aids with memory, urinary tract health, and decrease the risk of certain cancers. Several different foods to try are red bell peppers, beets, tomatoes, cherries, and pomegranates.

The antioxidants in orange foods include vitamin C, carotenoids, and bioflavonoids. Consuming orange colored foods have been known to help skin and eye health, as well as increased immunity, decreased risk of cancer, and healthy heart. Carrots, oranges, sweet potatoes, peaches, butternut squash, and mangoes are just a few of these orange foods.

Yellow colored foods are high in alpha and beta carotenes known to promote good digestion and optimal brain function. Other benefits include increased immunity, decreased risk of some cancers, and healthy eyes and skin. Pineapple, yellow peppers, lemons, yellow apples, yellow tomatoes, and squash can all be added to your diet to help promote these health benefits.

Luetin and indoles are two of the phytochemicals in green colored foods that help lower the risk of some cancers, improve eye health, rejuvenate musculature and bone, and promote strong teeth. Several examples of these foods include broccoli, spinach, kiwi, brussel sprouts, limes, green beans, celery, snow peas, and the list goes on and on.

Anthocyanins are what give these foods their blue or purple color which have been shown to have anti-aging properties. Blue and purple foods aid with bone health, lower the risk of some cancers, improve memory, increased circulation and microcirculation. To get these benefits try adding plums, eggplants, blueberries, blackberries, and purple cabbage into your diet.

White fruits and vegetables are linked to lower cholesterol, decreased blood pressure, and lower the risk of heart disease. However, the main benefit is increased immunity by enhancing the immune system, the lymph systems, and aids in cellular recovery. Several different white foods include onions, garlic, cauliflower, turnips, and mushrooms. Be careful though! Not all white foods are healthy and a lot of them are refined, like white breads and rice. When trying to reap these health benefits stick with white fruits and vegetables.

Hopefully this not only convinces you to fit more fruits and veggies into your diet, but also know why we need to eat all these amazing foods. Remember at least 3 different colors at each meal. That way we consume a variety of vitamins and minerals and receive more benefits.    

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