What is "eating a rainbow"?
"Eating a rainbow" is a concept often used by nutritionists to describe a diet of consuming a variety of colorful fruits and vegetables - the fruits and vegetables rainbow.
Each color in the rainbow represents different nutrients and health benefits associated with specific fruits and vegetables. By incorporating a wide range of colors into your diet, you can ensure that you're obtaining a diverse array of essential vitamins, minerals, and antioxidants.
What to eat in "eating a rainbow"?
The key is to include a variety of colorful fruits and
vegetables in your meals to maximize the nutritional benefits. By
"eating a rainbow," you can enjoy a well-rounded diet that supports your
overall health and well-being.
Find out more about the colors and their associated benefits.
Red
Benefits: Rich in lycopene and anthocyanins, which may have antioxidant properties to promote heart health and reduce cancer risk, most notably prostate cancer.
Examples: Tomatoes, red apples, red grapes, strawberries, watermelon, cherries, red bell peppers.
Orange / Yellow
Benefits: High in beta-carotene, a precursor to vitamin A, C, folate, antioxidants, and lutein, which support eye health, immune
function, collagen production, promote healthy skin.
Examples: Carrots, sweet potatoes, oranges, grapefruit, pumpkin, bananas, pineapples, mangoes, lemons, yellow bell peppers, corn.
Green
Benefits: Packed with essential nutrients such as vitamins A, C, and K, folate, iron,
and fiber, which contribute to overall health, promote bone strength,
aid in digestion, and support detoxification.
Examples: Green leafy vegetables, spinach, asparagus, broccoli, peas, green beans, green bell peppers, cabbage, celery, cucumber, green grapes, green apples, green kiwi.
Blue / Purple
Benefits: Contain anthocyanins, which are powerful antioxidants associated with
brain health, reduced inflammation, and cardiovascular benefits.
Examples: Blueberries, blackberries, purple grapes, plums, eggplant, purple cabbage, beetroot.
White / Brown
Benefits: While not part of the rainbow, they provide nutrients such as allicin, which may have antibacterial and
antiviral properties, as well as antioxidants and immune-boosting
compounds.
Examples: Garlic, onions, ginger, cauliflower, mushrooms, potatoes, turnip, bananas.
Sources
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