By Dominique Carson
We often see the vibrant colors of the rainbow in popular candies like Skittles, Rainbow Gummies, Nerds, and AirHeads. However, there is a healthier way to "eat the rainbow"?
The phrase "eating a rainbow" encourages us to incorporate a variety of brightly colored fruits and vegetables into our diets for better health and longevity. By diversifying our eating habits, we can ward off illnesses and support our body's systems. Each color of fruit and vegetable offers unique benefits, providing essential nutrients that are vital for a colorful and nourishing plate. These foods are rich in vitamins and minerals, and help nourish the body.
Eating a variety of fruits and vegetables in different colors offers numerous health benefits.
These include boosting immune health, protecting cells from damage, lowering cholesterol, reducing inflammation, preventing or alleviating constipation, enhancing brain function, improving athletic performance, detoxifying the body, promoting respiratory health, and lowering the risk of certain cancers. In addition to these health advantages, consuming a colorful diet is visually appealing and beneficial for the body, helping to create a more balanced diet overall.
Eating the Colors of Rainbow consists of:
Red: Tomatoes; Beets, Radish, Cherries; Strawberries; Red Onions; Red Peppers: These foods contain lycopene, which is efficient for the heart and decreases the chances of cancer and stroke. It also helps with skin protection and cell renewal.
Yellow & Orange: Carrots, Winter Squash, Apricots, Yellow Peppers, Sweet Potatoes, Bananas, Pineapple, Mangoes, Pumpkins, Peaches, and Oranges. The foods reduce inflammation, boost the immune system, improve vision, and lower cholesterol.
Green: Spinach, Arugula, Broccoli, Brussels Sprouts, Avocados, Kiwis, Green Tea, Asparagus, Kale, Green Herbs. These foods have vitamin K, potassium, fiber, and antioxidants. They also have folic acid, a B vitamin that helps body development and cell renewal to prevent birth defects before or after pregnancy.
White & Brown: Onions, Mushrooms, Cauliflower, Garlic, & Leeks. These foods lower cholesterol and blood pressure, prevent ulcers, improve bone strength, and reduce the chances of stomach cancer.
Blue and Purple: Blueberries, Blackberries, Eggplant, Purple Cabbage, Red Grapes, and Plums. These foods are imperative because it’s excellent for brain health and memory, produce healthy blood vessels, promote urinary health, and are anti-aging.
Tips for Eating The Rainbow:
1. Add frozen fruit to your yogurt or cereal.
2. Include leafy greens and veggies in your salad
3. Experiment with soups using a variety of vegetables.
4. Snack on fruits throughout the day
5. Instead of using French fries, you can eat roasted sweet potatoes.
6. Add avocado to your smoothie to make it more creamy.