From bright yellow turmeric to the dark earthy purple of beets, food is full of color. Full, bright vibrant color. That’s what food should be. The dark leafy greens of kale and the beautiful oranges and pale pinks of sweet potatoes have a story to tell. Eating the rainbow is a simple way of reminding us to consume a variety of fruits and vegetables to get the vitamins and minerals your body needs.
Our standard western diet tends to fall into the “beige color” (think - pasta, sandwich, cereals, granola, chicken and breads etc…). Each color range carries its own unique healing properties called phytochemicals. It is phytochemicals that give each fruit and vegetable it’s vibrant colors and nutrients. Vitamins, minerals and antioxidants all contribute to a foods color. By eating a variety of colors we ensure that we are getting a variety of nutrients in our diet. If we’re working to eat the rainbow, it’s important that we eat the whole food. The colors from processed foods come from dyes which won’t give you any benefit and may only cause harm.
With this in mind, let’s work our way through the rainbow and see what benefits each color has to offer.
RED - Heart
Do you have any favorite fruits or vegetables that are red? Strawberries, tomatoes, bell peppers - these all have something in common: Lycopene. Lycopene is a powerful antioxidant heal helps throughout all the body, but it’s especially great for your heart. It can also prevent the damage of pesticides on the body.
Yellow and ORANGE - Eyes
Carrots, sweet potatoes, these naturally occurring orange foods are full of beta-carotene that help our eyes stay strong. Our bodies turn beta carotene into Vitamin A which Citrus foods have a nutrient called
YELLOW - Immunity
Corn, bananas, lemons - vitamin C Pineapples contain bromelain. Carotenoids, betacaronoid.
GREEN - Strong bones
Higher in chlorophyll and indolls. Green foods are also higher in folate and vitamin K. Vit k is needed ofr blood clotting, heart and bone health. Chlorphy helps iwth energy, detox and supports your immune system. They can be found in crucifous Higher in Calcium is in green vegatbles like broccoli, peas, lettuce and cucumbers.
BLUE - Brain
What part of our body does blue foods help? Our brain! Blood foods are rich in anthocyanins. Blueberries are an excellent source of anthocyanins and have been shown to improve cognitive functions.
PURPLE - Digestion
Eggplant, grapes, figs. These foods are full of fiber which help our body digest foods.
On a side note - just because a food is white does not mean that it’s low in nutrients. This group includes foods that are high in organosulfur compounds that may not give them a color but sure does give them a snap. Foods like garlic and cauliflower are particularly good for detoxification.
All of these colors work together to make a beautiful array of a rainbow. Eating your rainbow can be easy and is one of the first steps toward leading a healthier life.
